T-Bar Rows target the lats (latissimus dorsi), traps (trapezius), rhomboids (mid-back), and rear delts while engaging the biceps and core for stability. Stand over a T-Bar row setup, bend at the hips with a flat back, and grasp the handles or bar close to your chest. Pull the weight toward your torso, squeezing the shoulder blades together at the top, then slowly lower to the starting position. This compound exercise enhances back thickness, pulling strength, and posture when executed with proper form.