T-bar Row
The t-bar row is a compound back exercise targeting the latissimus dorsi. Straddling the bar provides a stable base for heavy rowing, making it one of the most effective exercises for building mid-back thickness and strength.
How to do it
- Load one end of a barbell into a landmine attachment and straddle the bar.
- Grip the bar end with both hands using a neutral grip handle or cupping the plates.
- Hinge at the hips to lean your torso forward at approximately 45 degrees, keeping your back flat.
- Row the bar upward towards your chest by driving your elbows back and squeezing your shoulder blades.
- Slowly lower the bar back to the starting position and repeat for the desired number of repetitions.
Form cues
- Straddle the bar firmly and keep your feet planted.
- Hinge at the hips with a flat back before you begin.
- Drive your elbows straight back toward the ceiling.
- Squeeze your shoulder blades together at the top.
Breathing: Exhale as you row the weight up toward your chest, and inhale slowly as you lower it back down.
Common mistakes
- Rounding the lower back, which places unnecessary stress on the spine instead of working the lats.
- Using momentum and swinging the torso, which reduces the active load on your back muscles.
- Pulling with the hands instead of the elbows, which fatigues the biceps too early.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60-90 seconds
Lose weight
3 sets x 10-12 reps, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, ease off the weight and check your spinal alignment.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I know if I am using my back instead of my arms?
Focus on driving your elbows back rather than pulling with your hands, and imagine pinching a tennis ball between your shoulder blades.
Why do I feel this exercise in my lower back?
Feeling it in your lower back usually means your torso has lifted too upright or your spine has rounded. Lower the weight and keep your core braced.
Can I do this exercise without a landmine attachment?
Yes, you can wedge one corner of the barbell securely into a heavy corner or use standard dumbbells for a similar bent-over row movement.