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T-Bar Row

A loaded rowing movement using a T-bar or landmine-anchored barbell, allowing a neutral, close grip.

Setup

Straddle the T-bar or landmine-anchored bar. Hinge forward at the hips, flat back, gripping the handles.

Movement

Row the weight toward your torso. Drive your elbows back, squeezing your shoulder blades together. Pause briefly at the top. A short pause reinforces the contraction.

Return

Lower with control. Extend your arms fully before the next rep, maintaining the hip-hinge position throughout.

Common Mistake to Avoid

Rounding the lower back. Same highest-risk error as any bent-over pulling movement — keep the back flat throughout.

Equipment T-bar row machine or landmine attachment
Primary Muscles Back (rhomboids, mid-traps, lats)
Secondary Muscles Biceps, rear shoulders, lower back

Why it matters

The T-bar row's close, neutral grip and fixed pivot point let you load the back heavily while maintaining a stable, supported pulling path. It's a popular choice for building back thickness, similar in purpose to the bent-over row but with a different grip and stability profile.

How to do it

  1. Straddle the T-bar or landmine-anchored bar. Hinge forward at the hips, flat back, gripping the handles.
  2. Row the weight toward your torso. Drive your elbows back, squeezing your shoulder blades together.
  3. Pause briefly at the top. A short pause reinforces the contraction.
  4. Lower with control. Extend your arms fully before the next rep, maintaining the hip-hinge position throughout.

Common mistakes

  • Rounding the lower back. Same highest-risk error as any bent-over pulling movement — keep the back flat throughout.
  • Standing too upright. A proper hip hinge, similar to the bent-over row, is what targets the back correctly.
  • Using momentum to heave the weight up. A controlled pull is more effective than a fast, jerky row.
  • Going too heavy before the hip-hinge position is solid. Master the stable, flat-back position with lighter weight first.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light weight, prioritizing the hip hinge.

Intermediate

3–4 sets of 8–10 reps at a moderate, challenging weight.

Advanced

4–5 sets of 6–8 reps at higher intensity, strict form throughout.

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