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pullcompoundintermediatebarbell

T-Bar Row

A heavy bent-over row on a landmine or T-bar that loads the whole upper back and lats, with a fixed arc that is easier to groove than a barbell row.

Muscle activation

  • Lats35%
  • Rhomboids20%
  • Traps15%
  • Rear delts10%
  • Biceps10%
  • Lower back10%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Straddle the bar with feet about shoulder width, close-grip handle under the plates.

  2. 2. Mid-rep

    Squeeze the shoulder blades together at the top.

  3. 3. End of the movement

    Keep the torso angle fixed — avoid standing up as you pull.

  4. 4. Common mistake

    Standing more upright each rep to lift more

Ways to do it

Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Straddle the bar with feet about shoulder width, close-grip handle under the plates.
  2. 2Hinge at the hips with a flat back until the torso is about 30–45° above horizontal.
  3. 3Grip the handle and brace hard before lifting it off the floor.

Execution

  1. 1Row the handle toward your lower chest, elbows travelling back.
  2. 2Squeeze the shoulder blades together at the top.
  3. 3Keep the torso angle fixed — avoid standing up as you pull.
  4. 4Lower under control until the arms are straight.

Breathing

Breathe in and brace before each rep, breathe out after the top.

Tempo

2-0-1-1 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Lats, Rhomboids

Secondary

Traps, Rear delts, Biceps, Lower back

Key form cues

  • Lock the hinge
  • Elbows back
  • Chest to the plates
  • Brace before each rep

Common mistakes

  • Standing more upright each rep to lift more

    Fix your torso angle and drop the weight until it stays constant.

  • Rounding the lower back

    Brace before each rep and keep the chest up; lighten the load if the spine flexes.

  • Jerking the weight with the legs

    Keep the knees still and pull with the back and arms.

Range of motion

From arms fully extended to the handle touching the lower chest or the plates touching the chest.

Variations

  • Easier

    Chest-supported T-bar row

  • Harder

    Meadows row (single-arm landmine)

  • At home

    Bent-over band row

  • Machine / cable

    Chest-supported T-bar machine

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