T-Bar Row
Upper backCompoundPullBarbellIntermediate
Row with a landmine-anchored bar (T-bar) that lets you load heavy weight in a safe, supported pattern. Excellent for back thickness.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Anchor one end of the bar and load plates on the other.
- 2.Straddle the bar and hinge your torso about 45 degrees with a neutral spine.
- 3.Grip the handle and pull the bar to your abdomen, retracting your shoulder blades.
- 4.Lower under control to full arm extension.
Common mistakes
- ●Rounding the lower back under load
- ●Using leg and hip momentum
- ●Not retracting the shoulder blades
- ●Standing up too much during the pull
Proper technique
Keep your torso fixed and spine neutral throughout the set. Pull with your elbows driving back, not just with your arms. Squeeze your shoulder blades at the contraction.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
- Mid traps
- Lower traps
- Rhomboids
Secondary
- Biceps brachii
- Rear deltoid
- Spinal erectors
- Teres major
- Core
- Infraspinatus
- Teres minor