Back
T-Bar Row
A row with a bar anchored at one end: it allows heavy loads on a back-friendly path.
Also known as: landmine row, T bar row
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
How to do it
- Straddle the bar with your feet shoulder-width apart.
- Hinge to about 45 degrees with a flat back and grip the handle or V-grip.
- Row toward your chest, driving your elbows back and squeezing your shoulder blades.
- Lower under control to straight arms.
Form cues
- Hold your torso angle for the whole set.
- Smaller plates give more range than one big one.
- Brace your abs to protect your lower back.
Common mistakes
- Standing up with each rep: that's a hip pull, not a row.
- Rounding your back from too much weight: lighten the load.
- Short range because of big plates: use smaller-diameter plates.
Sets and reps
3-4 sets of 6-12 reps with 2 minutes of rest.
FAQ
T-bar row or barbell row?
The T-bar fixes one end of the bar, so it's more stable and usually easier on the lower back. Both build a thicker back.
Can I do it without a machine?
Yes: wedge one end of a barbell in a corner or landmine and grip the other with a V-handle.
Which grip is best?
A neutral V-grip is most comfortable; a wide grip works more upper back.
What muscles do the T-bar row work?
They mainly work the lats and the rhomboids, with help from the biceps, the lower back and the traps.
Train with Nuvana
Add the T-bar row to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
