Barbell T-Bar Row
Auto DetectedA landmine-anchored barbell row that targets lats, rhomboids, and traps to build back thickness and strength; uses neutral grip for shoulder comfort and posture improvement.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
6/10Long Head, Short Head, Brachialis
Lower Back
5/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor one end of the barbell in a landmine or corner, load plates on the free end, and attach a V-grip handle under the bar. Straddle the bar with feet shoulder-width apart.
- Hinge at hips to bend forward until torso is at 45 degrees, keeping back neutral and knees slightly bent.
- Let arms hang extended, gripping the V-handle with neutral grip.
- Brace core and pull elbows back to draw handle to lower chest, squeezing shoulder blades.
- Pause briefly at peak contraction.
- Extend arms slowly to lower weight, maintaining torso angle.
- Repeat without letting weight touch floor.
Coaching Tips
Form Cues
- Pull with elbows
- Squeeze shoulder blades
- Keep back flat
- Drive elbows back
- Neutral spine always
- Avoid shrugging shoulders
Breathing
Inhale as you lower the weight; exhale forcefully as you pull and brace core throughout.
Tempo
2-1-1
Range of Motion
From full arm extension with torso at 45 degrees to handle touching lower chest, keeping back neutral without rounding.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight if hip hinge is weak
- Ensure secure anchor to prevent slippage
- Stop if shoulder or back pain occurs
- Brace core to protect spine
- Start with bodyweight hinge if beginner
Spotting
Spotting not typically needed; use safeties or machine if available for heavy loads to assist on failed reps.
Common Mistakes
- Rounding lower back
- Using momentum to yank
- Standing too upright
- Flaring elbows out
- Letting weight drop fast
- Shrugging on pull
When to Avoid
- Lower back injury
- Shoulder impingement
- Recent spinal surgery
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder internal rotation
- Thoracic extension
Build Up First
- Proficiency in bent-over row
- Core bracing technique
- Hip hinge competency
Also known as
Landmine T-Bar Row, T-Bar Row, V-Grip T-Bar Row
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