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T-Bar Row (Landmine)

The mass builder — allows maximum loads with natural pulling angle for serious back thickness

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull
Primary MusclesLats, Rhomboids, Traps
Secondary MusclesRear Delts, Biceps, Erector Spinae
EquipmentBarbell, Landmine Attachment
Difficulty⭐⭐ Intermediate
Priority🟡 Important

Movement Summary​

🎯 Setup​

Starting Position​

  1. Landmine setup:
    • Insert one end of barbell into landmine attachment
    • Or wedge bar securely in corner (use towel to protect wall)
    • Ensure bar is secure and won't slip
  2. Load plates: On the free end of bar, load weight plates
  3. Stance: Straddle the bar, feet hip to shoulder-width apart
    • Stand far enough from anchor to allow full ROM
    • Typically 2-3 feet from landmine
  4. Hip hinge: Push hips back, torso 30-45° from horizontal
    • More upright than standard barbell rows
    • Slight knee bend
  5. Grip:
    • Option 1: Grip end of bar with both hands (overhand or neutral)
    • Option 2: Use V-handle or parallel grip handle around bar
    • Option 3: Towel wrapped around bar for neutral grip
  6. Back position: Neutral spine, chest up
  7. Head position: Neutral, looking down at 45°
  8. Create tension: Engage lats before first rep

Equipment Setup​

EquipmentSettingNotes
LandmineSecurely anchoredCritical — must not slip during set
BarbellStandard Olympic bar7 feet long
PlatesStandard weight platesLoad on free end only
V-handle (optional)Wrapped around barEasier on wrists, better grip
Lifting straps (optional)For high repsRemoves grip limitation
Setup Cue

"Straddle the bar, hinge at hips, pull the end straight to your chest — natural arc, heavy loads"

🔄 Execution​

The Movement​

What's happening: Creating stable straddled position

  1. Bar anchored in landmine, loaded with weight
  2. Straddle bar, feet wide enough for stability
  3. Hip hinge to 30-45° torso angle
  4. Grip end of bar (or handle around bar)
  5. Big breath, brace core
  6. Arms extended, bar hanging at angle
  7. Engage lats, create tension

Tempo: Set up deliberately — stability is key

Feel: Core braced, hamstrings loaded, back engaged

Key Cues​

Primary Cues
  • "Pull to chest, elbows high" — maximizes back activation
  • "Follow the arc, don't fight it" — work with the landmine angle
  • "Shoulders square, no rotation" — keeps tension on target muscles
  • "Brace hard, hinge locked" — maintains position under heavy load

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s up, no pause, 2s down, no rest
Hypertrophy2-1-3-02s up, 1s squeeze, 3s down, no rest
Endurance1-0-2-01s up, no pause, 2s down, continuous

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
LatsShoulder extension along natural arc█████████░ 90%
RhomboidsScapular retraction████████░░ 85%
Mid TrapsScapular retraction, stabilization████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Rear DeltsShoulder horizontal abduction███████░░░ 75%
BicepsElbow flexion (especially with neutral grip)███████░░░ 70%
Erector SpinaeMaintaining torso position██████░░░░ 65%

Stabilizers​

MuscleRole
CoreMaintains rigid torso position
Forearms/GripHolds bar/handle throughout movement
Glutes/HamstringsMaintain hip hinge position
ObliquesPrevent rotation during pull
Muscle Emphasis

T-Bar row emphasizes: Mid-back thickness (rhomboids, mid traps), lat development, can handle heavier loads than barbell rows Compared to barbell row: More comfortable angle, easier on lower back, allows heavier weight, more mid-back focus To maximize lats: Pull bar to lower chest/upper abdomen, focus on elbow path back and down

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating torso during pullShoulders twist to one sideReduces back activation, uses momentumKeep shoulders square, pull straight back
Standing too uprightMinimal hip hingeReduces ROM, less lat stretchHinge forward 30-45°
Standing up during pullUsing leg driveTurns into momentum exerciseLock torso angle, arms pull only
Bar too close to anchorReduced range of motionLess muscle activationStand 2-3 feet from landmine
Letting bar crash downNo eccentric controlMissing muscle growth opportunityControl the descent, 2-3 seconds
Most Common Error

Torso rotation — allowing shoulders to rotate toward the working side reduces lat activation and turns this into an oblique/rotation exercise. Keep shoulders SQUARE throughout the entire movement.

Self-Check Checklist​

  • Shoulders stay square (don't rotate)
  • Torso angle stays constant (30-45°)
  • Bar touches chest/upper abdomen at top
  • Following natural arc of landmine (not fighting it)
  • Controlled eccentric on every rep

🔀 Variations​

By Grip/Handle​

AspectDetails
GripNeutral, palms facing each other
SetupV-handle wrapped around bar end
Best ForMost comfortable, best for heavy loads
EmphasisBalanced lat and mid-back development

Advantages: Best wrist position, can handle most weight, comfortable for high reps

By Body Position​

AspectDetails
Torso Angle30-45° from horizontal
Best ForMaximum lat activation, most people
EmphasisFull back development
Lower back stress🟡 Moderate

Special Variations​

AspectDetails
SetupStand perpendicular to bar, one hand
Best ForUnilateral work, lat stretch
EmphasisMassive lat stretch, fix imbalances

Named after: John Meadows (bodybuilding coach)

Execution: Stand alongside bar, grip with one hand, pull across body

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Strength4-56-82-3 min80-90%1-2
Hypertrophy3-48-1290s-2min70-80%2-3
Endurance2-312-15+60-90s60-70%3-4
Load Capacity

T-bar rows typically allow 10-20% more weight than standard barbell rows due to:

  1. More comfortable pulling angle (arc vs straight line)
  2. More stable base (straddled position)
  3. Neutral grip option (stronger than pronated)
  4. Easier to maintain torso position (more upright)

If you barbell row 135 lbs for 10, you might T-bar row 155-165 lbs for 10.

Workout Placement​

Program TypePlacementRationale
Pull dayFirst or second exercisePrimary back movement, allows heavy loads
Back-focusedFirst exerciseCan handle most weight when fresh
Upper bodyAfter vertical pullsHorizontal pull to complement chin-ups/pulldowns
BodybuildingMid-workoutAfter deadlifts/main compound, before isolation
Exercise Order

T-bar rows work well early in workouts because they allow heavy loading. However, the straddled position can fatigue the lower back, so consider this when programming with deadlifts or squats.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets, focus on form
Intermediate2x/week3-4 sets, moderate to heavy
Advanced2-3x/week4-5 sets, vary intensity and variations

Progression Scheme​

Progressive Overload

T-bar rows respond very well to progressive overload because the landmine angle makes them stable and comfortable. Add weight in 5-10 lb increments. Can often progress faster than barbell rows.

Sample Progression​

WeekWeightSets x RepsNotes
1135 lbs3x10Find comfortable stance and grip
2145 lbs3x10Add 10 lbs
3155 lbs3x10Add 10 lbs
4165 lbs3x8Add weight, reduce reps
5135 lbs3x12Deload with higher reps

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Chest-Supported RowLearning pattern, back issues
Cable Row NeutralNo landmine available, easier to control
Dumbbell RowUnilateral, simpler setup
Machine RowComplete beginner, need guided path

Progressions (Harder)​

ExerciseWhen ReadyLink
Meadows RowPerfect bilateral form, want unilateral
Heavy T-Bar RowCan handle 2x bodyweight for reps
Single-Arm Landmine RowWant more lat stretch and rotation

Alternatives (Same Goal, Different Movement)​

AlternativeBenefitEquipment
Barbell Row OverhandClassic back builderBarbell
Pendlay RowExplosive powerBarbell
Seal RowHeavy loads, chest supportedBench, barbell

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painHip hinge position under loadUse chest-supported variation
Shoulder impingementPulling motion can aggravateReduce ROM or use cable row
Groin strainStraddled stanceUse narrower stance or different row
Disc herniationSpinal loading in flexed positionAvoid entirely or use chest support
Stop Immediately If
  • Sharp pain in lower back
  • Shoulder pain during pull
  • Groin pain in straddled position
  • Loss of grip/numbness in hands
  • Form completely breaking down

Injury Prevention​

StrategyImplementation
Secure landmineCRITICAL — test before loading heavy weight
Proper stance widthWide enough for stability, not so wide it strains groin
Brace coreBig breath, brace before every rep
Controlled tempoDon't jerk the weight, smooth pulling motion
Progressive loadingAdd weight gradually, T-bar rows can handle big loads

Landmine Safety (CRITICAL)​

The landmine MUST be secure:

  • Commercial landmine attachment — best option, designed for this
  • Corner wedge — use towel to protect wall, test security
  • Never use unstable anchor — bar slipping mid-set = serious injury risk
  • Test with light weight first — ensure bar doesn't slip before heavy sets
Most Common Injury

Lower back strain from too much weight or standing too upright initially then bending over. Find your torso angle and LOCK IT IN for the entire set. Also, ensure landmine is secure — a slipping bar can cause loss of balance and injury.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension along arc50-60° extension🟡 Moderate
ElbowFlexion/Extension130-140° flexion🟢 Low
SpineIsometric stabilizationMinimal movement🟡 Moderate
HipIsometric hip hinge60-90° flexion maintained🟡 Moderate
ScapulaRetractionFull retraction🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexionCan hip hinge comfortablyHip flexor stretches, hamstring work
Shoulder60° extensionCan pull elbows behind torsoLat stretches, shoulder mobility
ThoracicGood extensionCan maintain chest up in hingeFoam roll, thoracic extensions
Joint Health Note

T-bar rows are generally easier on the joints than barbell rows due to the natural arc and neutral grip option. The landmine creates a user-friendly pulling path that most people find comfortable. This makes it excellent for high volume back training.

❓ Common Questions​

Do I need a special landmine attachment?

Not required but recommended. Options:

  1. Commercial landmine attachment — best option, most stable (~$30-50)
  2. Corner of room — free, works fine, use towel to protect wall
  3. Landmine station — some gyms have dedicated T-bar row stations

If using a corner, test stability with light weight first.

What grip/handle should I use?

V-handle is best for most people — neutral grip, comfortable on wrists, can handle heavy weight.

Alternatives:

  • Bare bar grip — no equipment needed, works but uncomfortable with heavy weight
  • Towel grip — great for grip training, comfortable
  • Dual D-handles — wider grip option
Can I use more weight than regular barbell rows?

Yes, typically 10-20% more due to:

  • More stable base (straddled stance)
  • Natural arc is easier to follow than straight line
  • More upright torso angle
  • Neutral grip option (stronger than overhand)

This is normal and expected. T-bar rows are a "heavy" rowing variation.

Where should I pull the bar to?

Lower chest to upper abdomen, similar to standard barbell rows. The exact contact point depends on your torso angle:

  • More bent over (30-45°) = lower chest
  • More upright (60°) = upper abdomen

Experiment to find what feels best for lat activation.

My shoulders want to rotate — is that okay?

No — keep shoulders square. Rotation reduces lat activation and turns this into an oblique exercise. Focus on pulling straight back, keeping both shoulders level throughout the movement.

If you can't avoid rotation, the weight is too heavy.

T-bar row vs barbell row — which is better?

Different tools, both valuable:

T-bar row advantages:

  • Can handle more weight
  • More comfortable angle
  • Easier on lower back
  • Better for heavy loading

Barbell row advantages:

  • More free-weight stabilization
  • Trains grip harder (especially overhand)
  • More "functional" (no fixed pivot point)

Most programs benefit from using both at different times.

📚 Sources​

Biomechanics & Muscle Activation:

  • Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
  • ExRx.net Exercise Analysis — Tier C
  • ACE Exercise Library — Tier B

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Mountain Dog Training — John Meadows — Tier C
  • Renaissance Periodization — Mike Israetel — Tier B

Technique:

  • Jeff Nippard Back Training Guide — Tier C
  • AthleanX Rowing Technique — Tier C
  • Stronger by Science — Greg Nuckols — Tier B

Safety:

  • McGill, S. (2015). Back Mechanic — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
For Mo

When to recommend this exercise:

  • User wants to build back thickness and mass
  • User wants to handle heavy loads safely
  • User has landmine attachment or can wedge bar in corner
  • User finds standard barbell rows uncomfortable or wants variety

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Straddle the bar wide, stable base"
  2. "Pull straight to chest, shoulders stay square — no rotation"
  3. "Follow the natural arc, don't fight the landmine"
  4. "Big loads are okay here — this is a strength movement"

Common issues to watch for in user feedback:

  • "Shoulders rotating during pull" → Weight too heavy, need to focus on keeping square
  • "Where do I stand?" → 2-3 feet from landmine, enough ROM for full stretch
  • "What handle should I use?" → V-handle is best for most people
  • "Lower back hurts" → Check torso angle, may need to be more upright

Programming guidance:

  • Pair with: Vertical pulls (chin-ups, lat pulldown), chest work, rear delt work
  • Avoid same day as: Heavy deadlifts if lower back is limiting factor
  • Typical frequency: 2x per week for back development
  • Place early-to-mid workout, can handle heavy loads when relatively fresh

Progression signals:

  • Ready to progress when: 3x10 with perfect form, no rotation, shoulders square, 1-2 RIR
  • Regress if: Shoulders rotating, lower back fatiguing first, cannot maintain form
  • Consider switching if: No landmine available, groin discomfort persists

Red flags:

  • Landmine slipping or unstable → CRITICAL SAFETY ISSUE, fix immediately
  • Excessive torso rotation → coaching needed or weight too heavy
  • Sharp lower back pain → form breakdown, reduce weight
  • Groin pain from wide stance → narrow stance or different exercise

Last updated: December 2024