T-Bar Rows

Also known as Landmine Rows

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What It Is

A bent-over pull where the bar moves on a fixed path. You can pull heavier and build a strong back for posture and lifting.

How to Do It

Set the chest pad if your machine has one, then straddle the bar and grip the handles. Bend at the hips with a flat back, chest angled toward the floor. Pull the handles to your lower chest, then lower them until your arms are straight.

Tips

Lead with your elbows and squeeze your shoulder blades together at the top. Keep your back angle the same every rep.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Lats

Upper Back

Equipment

Any one of these

A T-Bar Row Machine covers both.

Your History

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