Back
T-Bar Row
A cornerstone movement for developing back thickness and improving structural stability through the posterior chain.
How to perform.
Follow the sequence — setup is half the lift.
Load the weight on one end of a barbell secured in a landmine attachment or corner, and stand over the bar with a wide stance.
Hinge at the hips while keeping your back flat until your torso is at a 45-degree angle to the floor.
Grasp the handles or a V-bar attachment tucked under the weighted end of the barbell with a neutral grip.
Inhale to create intra-abdominal pressure and pull the weight toward your chest by retracting your shoulder blades and driving your elbows back.
Squeeze the muscles of the upper back at the top of the movement before slowly lowering the weight back to the starting position.
Maintain a rigid core and neutral spine throughout the entire set to ensure the load remains on the target musculature.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the pull
- Using excessive momentum to jerk the weight upward
- Standing too upright which shifts the focus to the traps
- Failing to fully retract the shoulder blades at the peak
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.