Resistance Band T-Bar Row
A horizontal pull using resistance bands in a T-bar or landmine setup that targets lats, rhomboids, and traps to build upper back strength, enhance posture, and support muscle development; scaled by band tension.
About Exercise
Equipment
Bands, Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Forearms, Lower Back
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Upper Traps
Biceps
6/10Shoulders
5/10Rear Delts
Forearms
4/10Lower Back
3/10Erector Spinae
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Wedge a barbell into a landmine or corner, loop a resistance band around the free end, and straddle the bar with feet shoulder-width apart. Hinge at hips to position torso parallel to floor with arms extended.
- Drive elbows back to retract shoulder blades.
- Pull band and bar toward lower chest.
- Squeeze back muscles at peak contraction.
- Extend arms slowly to return to start.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Drive with back, not arms.
- Keep core tight.
- Control the return.
Breathing
Inhale as you extend arms, exhale as you pull toward chest while bracing core.
Tempo
3-1-2
Range of Motion
From full arm extension with torso hinged to bar touching lower chest, keeping back flat.
Safety
Safety Notes
- Inspect bands for damage before use.
- Avoid overstretching bands.
- Secure anchor points firmly.
- Do not release under tension.
Spotting
Spotting not required; use stable setup or safeties if adding plates.
Common Mistakes
- Rounding lower back.
- Using momentum.
- Flaring elbows wide.
- Poor band securement.
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge range
- Shoulder extension
Build Up First
- Hip hinge proficiency
- Basic row form
Also known as
Banded T-Bar Row, Band T-Bar Row, Resistance Band Landmine Row
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