How to Do Bent Over Ts, According to a Trainer

Bent over Ts are the perfect, zero-equipment move for a stronger back. In this video, learn the proper form for bent over Ts from a certified trainer.

Written by Lauren Smith, MA | Reviewed by Mandy Armitage, MD

Updated on April 8, 2025

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You put a lot of time into your arms and legs (you give them an entire day on your weekly schedule!), but what about your back? Having a strong back can improve your posture and range of motion (and it looks good, too).

Your back muscles get some love in many arm exercises, but moves like these bent over Ts will really work your shoulders, upper back, and lower back. Your traps, delts, and lats will definitely feel the burn with this upper body move — as long as you’re doing it correctly. Learn more in Movement and Exercise: A GoodRx Guide.