Arnold Schwarzenegger is and has always been a role model to men of all ages – whether it is a young college boy wanting to bulk up so he would look good in his t-shirts, or a working professional keen on keeping fit despite the crazy working hours, or a middle aged man striving to keep the fatty pounds away and still cut an impressive figure on social nights. And how, do you suppose, is his back so well- built and maintained?

Two words: T-bar rows. It never gets old watching him walk up to the barbell (usually barefoot), stack a huge amount of 45s and just pump rep after rep with incredible intensity. T-bar rows are a staple component of his fitness repertoire and here’s hoping that by the end of this reading, you will have wanted to make it a part of your own too.

t-bar row

Arnold Schwarzenegger Back training Workout

It is fast disappearing from commercial gyms because and has been overthrown by the bench press, deadlift, and squat, is unfortunate because it is definitely falls in the tier of top exercises for muscle building. It is basically a multi-joint exercise that increases strength throughout the upper body with an emphasis on the back and shoulders. It targets the middle of the back by positioning the resistance through the centre of the body. But it is important to note that a T-bar row done without supervision can do your back a disservice and it will be noticeable.

How to do a T-bar row

Step 1: Load one end of a barbell. Straddle the barbell and push your hips back until your back is at a 45-degree angle to the floor. Extend both arms downward and hook the V-handle under the bar and grab it with both hands.

Step 2: Squeeze your shoulder blades together and drive your elbows back, pulling the bar up toward your chest. Pause and return to starting position.


  • Finish the movement by bringing the weigh to your chest.
  • Be sure to finish the row by bringing your shoulder blades together.
  • Don’t let your back round or body lose alignment. Be mindful of proper posture.

Advanced variation – The dumbbell row

The dumbbell row is a basic exercise that strengthens the back, shoulders, and biceps while actively engaging the core throughout the movement. Utilizing dumbbells creates balance and stability on both sides of the body.

Step 1: Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees slightly and bend over at the waist with your back straight. Let dumbbells hand in front of the body with arms fully extended.

Step 2: Contract your back, bend the arms, and pull both dumbbells up to your rib cage. Hold for one second in the top position, then lower the dumbbells to the starting position.

Arnold Schwarzenegger back training workout


  • Avoid rounding the upper back. Keep the neck neutral, spine flat, and shoulders back.
  • Avoid losing the proper path of motion. Row the dumbbell to the side of your rib cage.

Do not try any of the above workouts without consulting a certified trainer first and, also, it is crucial that you perform the first few sets under the supervision of a trainer. Find the nearest gym in your area through our Gympik and train with a certified trainer. You can even hire a personal trainer at home and achieve quicker and better results. Gold’s Gym in Adyar, are some of the best gyms in Chennai. Find yours today and start working on your Arnold Schwarzenegger workout!


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