T-Bar Row

The T-bar row allows substantial loading in a hip-hinged position. The V-grip keeps elbows close to the body, targeting the mid-back and lats through horizontal pulling.

Intermediate 💪 Back Compound Pull
3–4
Sets
8–12
Reps
2 min
Rest
Compound
Type
🏋️ Barbell🏋️ Landmine
T-Bar Row — start and finish positionsSTARTFINISH
Barbell Landmine
Back Intermediate Compound
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Muscles Worked

Learn more in the Back training guide →

Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles

How To Perform

  1. 1 Anchor one end of the barbell in a landmine or corner. Straddle the bar.
  2. 2 Hinge at the hips to roughly 45 degrees, keeping the back flat.
  3. 3 Grip the V-handle under the bar and row up toward the chest.
  4. 4 Lower under control to full arm extension.

Form Cues

  • ✓ Keep back flat — rounding under load is the primary risk.
  • ✓ Row toward the lower chest, not the neck.

Common Mistakes

  • ✗ Rounding the lower back under heavy load.
  • ✗ Using body swing to move the weight.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For T-Bar Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the T-Bar Row? These alternatives target the same muscles:

Barbell Row
Back · Intermediate
→
Dumbbell Row
Back · Beginner
→
Seated Cable Row
Back · Beginner
→

Swap T-Bar Row for something else

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Where This Exercise Fits

FAQ

How many sets of T-Bar Row should I do?▾
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does T-Bar Row target?▾
T-Bar Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is T-Bar Row good for beginners?▾
T-Bar Row is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For T-Bar Row, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.