Back
Rowing, T-bar
A classic compound movement for building a dense, powerful back and improving pulling strength.
How to perform.
Follow the sequence — setup is half the lift.
Load one end of a barbell and secure the other into a landmine attachment or a corner.
Straddle the bar and grip the handle or the barbell itself just below the weighted plates.
Hinge at the hips with a slight bend in your knees and a neutral spine until your torso is at a 45-degree angle.
Pull the weight toward your upper abdomen by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top of the movement to maximize muscle contraction.
Lower the weight slowly under control until your arms are fully extended and you feel a stretch in your lats.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the lift
- Using momentum or swinging the torso to move the weight
- Shortening the range of motion by not fully extending the arms
- Pulling with the hands instead of driving with the elbows
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.