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T-Bar Row
The T-Bar Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: landmine row, t bar row, t-bar row (landmine v-handle), tbar row
How to do it
- Wedge one end of a barbell in a corner or landmine and load the free end.
- Straddle the bar and hook a V-handle under the bar just behind the plates.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Row the handle to the chest, driving the elbows back.
- Lower slowly until the arms are straight without letting the plates touch down.
Tips
- Keep the chest up and the back flat through the whole set.
- Small plates give a longer range before they meet the chest.
Common mistakes
- Using the legs to bounce the weight up.
- Rounding the lower back.
- Letting the torso rise more with each rep.
Muscles worked by the T-Bar Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
T-Bar Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the T-Bar Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the T-Bar Row good for beginners?
The T-Bar Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the T-Bar Row?
For example the Barbell Iso Row, Gorilla Row and Kettlebell Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the T-Bar Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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