The T-Bar row is an excellent exercise for targeting your back muscles using a load that would otherwise be unachievable with a standard bent over row.
With the help of a landmine, you can load the end of the bar with as many plates as you can fit. Though we recommend you load with caution, as incorrect form could lead to a painful injury.
How to perform a T-bar row
To perform a T-bar row, find an Olympic barbell, a landmine, some plates and a V-bar (the V-bar is usually attached to the cable station).
If you don’t have access to a landmine, you can position the end of the barbell into the corner of any sturdy piece of equipment. With that said, be mindful of how you do this as you may cause damage to the floor and/or machine. If you’re unsure, ask somebody in your gym for help.
Once you’ve got the barbell in the landmine position, load your plates onto the other end and hook the V-bar underneath the barbell and below the plates.
Posture and form are extremely important with this exercise. You are taking a heavy load through your back so please be sure to master this move before you load it.
Place one foot either side of the bar and bend your knees slightly.
Reach down and grip both handles of the V-bar.
Flatten out your back and stick your bum out with a bend still in your knees, bring the bar up into your chest keeping your elbows close to your body.
Squeeze your back muscles at the top, before releasing the bar back down to just an inch off the floor. Then bring the bar back up into your chest and go for reps.
T-bar row: Common mistakes to avoid
The most common T-bar row mistake is poor posture. You want to ensure that you perform the T-bar row with militant form. A rounded or sagging back will lead to a painful injury.
Also if you perform the T-bar row with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups.
Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.
Finally; remember that above all else, the T-bar row is an excellent back muscle builder. When performed correctly your results will be worth the effort of getting this right.
Reps and sets
The T-bar row will need to be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals.
Beyond the T-bar row...
More back exercises coming soon...
Just so you know, this list of back exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.