T-bar row
A heavy row with one end of a bar anchored that builds the mid-back.
- Muscle group: Back
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Landmine row, T bar row, Barbell T-bar row, T-bar rowing, Roning med T-stang
How to do it
- Straddle the bar, hinge forward with a flat back and grip the handle or the bar end.
- Pull the weight toward your lower chest by driving the elbows back and squeezing your shoulder blades.
- Lower the weight under control until your arms are straight, without rounding the back.
Common mistakes
- Standing up as you pull so the back does less work.
- Rounding the lower back at the bottom under a heavy load.
Alternatives
Watch a video demonstration on YouTube
“How To: T-Bar Row” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.