T-Bar Row

Muscles Worked

How to Perform

1. 1

   Straddle the T-bar handle or landmine setup with feet shoulder-width apart. Hinge forward to about 45 degrees.

2. 2

   Grip the handle with both hands and let the weight hang with arms fully extended.

3. 3

   Row the weight toward your mid-torso by driving your elbows back. Squeeze your shoulder blades together at the top.

4. 4

   Lower under control to full arm extension. Avoid jerking or using momentum.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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