HyperBody
Exercise library · Back

T-Bar Row.

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

IntermediateBarbell, Landmine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids · Mid back
Secondary
Biceps · Rear delts
The play-by-play

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.

What separates good from great

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.