# T-Bar Row: how to do it

- Main muscles: upper back, lats
- Also works: biceps, rear delts, lower back
- Equipment: landmine
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/t_bar_row/593c2ea782/side-m-720.mp4

## Steps

1. Stand astride the bar facing the plates, feet about hip-width.
2. Hook the V-handle under the bar and grip it, palms facing.
3. Push your hips back until your chest leans forward, back flat, arms straight.
4. Pull the handle to your lower chest, elbows driving back.
5. Lower it slowly without letting the plates touch down.

## Cues

- Keep your chest over the bar.
- Elbows back, close to your sides.
- Flat back, hips stay still.

## Common mistakes

- Heaving with your hips: hold your trunk angle and use less weight.
- Rounding your lower back: brace and push your hips back before each set.
- Flaring your elbows: keep them close to your body.

## Starting position

Barbell with one end in a landmine pivot on the floor, plates on the free end. Stand astride the bar facing the plates, the pivot behind you, the bar running between the feet. Feet hip- to shoulder-width apart. V-handle hooked under the bar just behind the collar. Neutral grip (palms facing each other), hands about 15 cm apart, wrists straight. Knees soft (about 20°). Hips back until the trunk is about 45° from vertical. Back flat, chest proud, gaze at the floor about 1 m ahead. Shoulders sit slightly ahead of the handle.

## The movement

Only the arms and shoulder blades move. Hips, knees, trunk and head stay still.

## End position

Handle at the lower chest / upper abdomen (the plates may stop it just short of the chest). Elbows driven back past the trunk, staying within about 30° of the sides. Elbow flexion about 120°. Shoulder blades squeezed together and down. Trunk angle unchanged. Pause 0.5 s.

## Tempo

Pull 1 s / squeeze 0.5 s / lower 2 s, then 0.3 s at arm's length.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Stance width | hip width | hip to shoulder width |  |
| Hand spacing (V-handle) | 15 cm | 12–20 cm |  |
| Trunk angle from vertical | 45° | 40–55° |  |
| Trunk angle change during the rep | 0° | under 5° |  |
| Elbow flexion at the start | 0° | 0–5° |  |
| Handle at the end | lower chest | lower sternum to upper abdomen |  |

Source: https://trainaq.com/exercises/t-bar-row