Back pain during a rowing exercise usually indicates a lack of proper form. Some helpful T-bar row tips to prevent lower and upper back pain include: Keeping the knees slightly bent. This starting position is essential for allowing a proper hip hinge and targeting the correct primary muscles. Pulling the shoulder blades back. Keeping the scapula retracted protects the shoulder joint, increases muscle activation in the back, and helps prevent injuries. Experimenting with different grips. Make the most of the variability of the T-bar row by trying out different grips, such as a neutral grip, overhand grip, underhand grip, or mixed grip. You can also use a narrow or wider grip or stick to a shoulder-width grip.