Weight Training

T-Bar Row exercise

A compound back exercise that targets the middle of the back, lats, rhomboids, and rear delts. The T-bar row allows heavy loading while keeping the lower back engaged and core stable.

T-Bar Row exercise demonstration

How to perform T-Bar Row

  1. Load one end of a barbell into a landmine attachment or a corner.
  2. Add weight plates to the free end and straddle the bar.
  3. Bend at the hips and grip the handles with a flat back and soft knees.
  4. Pull the bar toward your chest by squeezing your shoulder blades together.
  5. Pause at the top, then lower the weight with control.
  6. Repeat without using momentum, keeping your core engaged.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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