Back · Compound

T-Bar Row

A landmine row with a close grip that allows heavy loading of the mid back.

MAIN MUSCLE
Upper back, Lats
ALSO WORKS
Rhomboids, Rear delts, Biceps
EQUIPMENT
Landmine, Barbell
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Straddle the bar and grip the handle or V-grip under the plates.

  2. Hinge to about 45 degrees with a flat back.

  3. Row the weight to the chest, driving the elbows back.

  4. Lower under control to straight arms.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does T-Bar Row work?

The main muscle is Upper back, Lats. It also works Rhomboids, Rear delts, Biceps.

How many reps should I do?

FORGE suggests 8-12 reps for T-Bar Row. The app adjusts sets and reps to your goal and level.

What can I do instead of T-Bar Row?

These train the same muscles: Barbell Bent-Over Row, Seated Cable Row, Chest-Supported Dumbbell Row.