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Back
T-Bar Row
A close-grip row targeting the lats, rhomboids and middle trapezius, with the spinal erectors stabilizing unsupported versions.
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Target
Back
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Use a secured landmine or T-bar station, take the handles and stand with feet stable on either side of the bar.
2. Hinge at your hips with soft knees, brace your abdomen and keep your spine neutral.
3. Pull the handle toward your lower chest by driving your elbows back without jerking your torso.
4. Lower under control to comfortable arm extension; keep the same torso angle throughout.
Suggested rest: 90-120 seconds between sets.
Technique
Key form tips
- 1Use a secured landmine or T-bar station, take the handles and stand with feet stable on either side of the bar
- 2Hinge at your hips with soft knees, brace your abdomen and keep your spine neutral
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.