Exercise guide · Back
Barbell T-Bar Row
The T-bar row targets your mid-back and lats using a bar pivoted in a landmine or corner bracket, with handles close to your chest. Stay hinged while you pull the load toward your sternum.
- Targets: Mid back
- Equipment: Barbell
- Type: Compound
Step by step
How to do the Barbell T-Bar Row
- Load one end of a barbell into a landmine base or secure it in a corner. Straddle the bar and grip the handles or V-grip attachment.
- Hinge at the hips with knees slightly bent until your torso is about 45 degrees to the floor. Brace your core and keep a neutral spine.
- Start with arms extended toward the floor. Set shoulders down and back before the first pull.
- Row the handles toward your lower chest by driving elbows back and squeezing shoulder blades at the top.
- Lower under control to full arm extension without rounding your lower back between reps.
Form cues
- Chest faces the floor, spine long
- Pull elbows toward hips, not wide
- Consistent bar path through the pivot
- Core braced—no hip snap on the pull
Common mistakes
- Jerking with hips instead of pulling with the back
- Rounding the lower back at the bottom
- Standing too upright, reducing lat engagement
- Using too much weight and shortening the stroke
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps, Rear delts and Forearms
Safety: Secure the bar in the landmine or corner before loading. Start moderate and stop if lower-back rounding appears during the set.
Alternatives
