How to do the T-Bar Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Lower Back. Also called: landmine row.
Step by step
- 1
Load one end of a barbell in a landmine and straddle it with your feet shoulder-width apart.
- 2
Hook a V-handle under the bar near the plates and hinge at the hips with a flat back.
- 3
Pull the handle toward your chest by driving your elbows back.
- 4
Squeeze your shoulder blades at the top, then lower under control.
Coaching cues
- Keep your chest up and back flat
- Keep knees slightly bent to protect the lower back
- Do not let the plates rest on the floor between reps
Common mistakes
- Rounding the back under heavy load
- Standing up to heave the weight
- Using too much weight and shortening the range
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
T-Bar Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the T-Bar Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Lower Back
How many sets and reps of T-Bar Row should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the T-Bar Row?
Same movement pattern, different equipment: Barbell Row, Chest-Supported Row, Machine Row, Seated Cable Row, Meadows Row, Pendlay Row.
Is the T-Bar Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.