Do you want to strengthen your back? The T-Bar Row is an excellent back- building exercise. As always in strength training, it is crucial to execute the workout with proper form in order to optimize your training session and minimize the risk of injury. The T-Bar Row is a strength training exercise that is meant to mimic the movement of rowing a boat. The goal is to strengthen the muscles that bring the arms toward the body, as well as those that move the shoulder blades toward the spine.