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Back · Barbell
T-Bar Row
How to do the T-Bar Row with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Lower back, Biceps, Forearms
How to do it
- Straddle the loaded end of a barbell secured in a landmine attachment.
- Hook a V-grip handle securely under the bar just behind the weight plates.
- Hinge at your hips with a flat back until your torso is at a 45-degree angle to the floor.
- Brace your core, squeeze the handle tight, and pull the plates toward your chest by driving your elbows up.
- Squeeze your shoulder blades forcefully at the top when the plates touch or near your chest.
- Lower the weight back down in a controlled manner until your arms are fully extended.
Coaching cues
- Drive the elbows back
- Keep the chest proud and spine neutral
- Squeeze the center of your back
Common mistakes
- Standing too upright, which turns it into a shrug
- Jerking the weight up with the hips and lower back
- Using small weight plates (e.g., 25s) is actually better for range of motion, but many use 45s and hit their chest too early
Equipment and setup
Barbell, landmine attachment, V-grip handle, weight plates
Barbell secured in a landmine, loaded at one end, with a V-handle placed under the bar.
Also known as: Landmine Row
Track your T-Bar Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
