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
Main muscles working (thicker lines)
Starting position
Straddle a landmine-anchored barbell with plates on the free end. Hinge at the hips with soft knees and grip a V-handle under the sleeve, back flat, arms straight.
Brace and hold the hinged torso angle.
Row the handle toward the chest, driving the elbows back.
Squeeze the upper back at the top.
Lower slowly until the arms are straight.
Breathing: Brace before each pull, exhale at the top, inhale on the way down.
Coaching tips
Chest proud, back flat
Elbows back and close
Don't let the plates bounce
Common mistakes
Standing up to move the weight
Rounding the lower back
Using smaller plates so the range is cut short
Safety notes
Keep a neutral spine; lower the load if the back rounds.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.