BackIntermediate
T-Bar Row
A bent-over row with one end of a barbell anchored in a landmine, pulling a handle under the loaded end toward the chest. Allows heavy loading of the mid-back.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Teres Major
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.