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T-Bar Row

A chest-forward row loading one end of a barbell, letting you pull heavy through a strong mid-back contraction. A mass-builder for the lats and upper back.

DIFFICULTY
Intermediate
EQUIPMENT
Landmine
PRIMARY MUSCLES
Lats · Rhomboids
ALSO WORKS
Traps · Biceps · Lower back · Posterior Deltoid
T-Bar Row
HOW TO DO IT
  1. 01Straddle a landmine-loaded bar and attach a close-grip handle under it.
  2. 02Hinge at the hips with a flat back and soft knees.
  3. 03Let the bar hang at arm's length, shoulders slightly protracted.
  4. 04Row the handle to the lower chest, driving the elbows back.
  5. 05Squeeze the shoulder blades together, then lower with control.
COACHING CUES
  1. 01Hinge to a flat, strong back and hold it.
  2. 02Drive the elbows back and in.
  3. 03Squeeze the shoulder blades at the top.
COMMON MISTAKES
  1. 01Rounding the lower back under load — hold the hinge and lighten if needed.
  2. 02Heaving with the whole body — let the back do the work.
  3. 03Cutting the range short — pull to a full contraction and lower fully.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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