T-Bar Row.

How to do it.

1. Step 01

   Load a T-bar row machine or position a barbell in a landmine attachment.

2. Step 02

   Stand over the bar with feet shoulder-width apart, bending at the knees and hips.

3. Step 03

   Grasp the handles with an overhand or neutral grip, keeping your back straight.

4. Step 04

   Pull the weight upwards towards your chest, squeezing your shoulder blades together.

5. Step 05

   Keep your elbows close to your body as you pull.

6. Step 06

   Slowly lower the weight back down, controlling the eccentric phase.

Pro cues.

• Maintain a flat back and avoid rounding your spine.

• Focus on pulling with your back muscles, not just your arms.

• Control the weight on the way down to maximize muscle engagement.

Questions, answered.

What is the T-Bar Row?

A compound back exercise that builds thickness and strength in the lats, rhomboids, and middle back.

What muscles does the T-Bar Row work?

The T-Bar Row primarily works your lats, rhomboids and mid back. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the T-Bar Row?

You need a barbell and a landmine to perform the T-Bar Row.

How many sets and reps should I do for the T-Bar Row?

A typical prescription for the T-Bar Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the T-Bar Row good for beginners?

The T-Bar Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.