# T Bar Row

> A landmine row where you pull a loaded barbell to your chest while bent over, building your lats, upper back and rear delts.

Page: https://fitnessie.app/exercises/t-bar-row/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/t-bar-row/fe055c7156a79155.mp4

## How to do it

1. Anchor one end of a barbell in a landmine, load the free end and hook a close-grip handle under the bar just behind the plates.
2. Straddle the bar with your feet about shoulder width apart and your knees slightly bent.
3. Hinge forward at the hips, keep your back flat and take the handle with both hands, arms nearly straight.
4. Row the handle up until the plate meets your chest, keeping your elbows close to your sides.
5. Squeeze for a moment, then lower with control until your arms are nearly straight again.

## Key cues

- Stay bent over, back flat
- Pull toward your lower chest
- Elbows close to your sides
- Squeeze at the top
- Lower slowly

## Common mistakes

- Rounding your back
- Swinging your torso to move the weight
- Cutting the range of motion short
- Standing up as you pull

## Muscles worked

- Primary: Lats, upper back, traps and rear delts
- Secondary: Biceps, lower back and forearms

## Equipment

Barbell, landmine, weight plates and close-grip handle.

## References

- [Garage Gym Reviews: T-Bar Row](https://www.garagegymreviews.com/t-bar-row)
- [Muscle & Fitness: T-Bar Row](https://www.muscleandfitness.com/exercises/back-exercises/t-bar-row/)
- [StrengthLog: T-Bar Row](https://www.strengthlog.com/t-bar-row/)