Barbell exercise

T Bar Row form, muscles worked, and workout tracking

The T-Bar Row is a compound back exercise that primarily targets the latissimus dorsi, rhomboids, and trapezius. By using a landmine setup or a dedicated T-bar machine, it allows for a heavy load and a neutral grip, which helps build thickness and strength in the mid-back while minimizing lower back strain compared to bent-over barbell rows.

T Bar Row illustration

How to do T Bar Row

  1. 1Load one end of a barbell into a landmine attachment or corner and secure the opposite end with weight plates.
  2. 2Straddle the bar, hinge at your hips with a flat back, and grasp the handle or the bar directly behind the plates.
  3. 3Inhale and brace your core, then pull the weight toward your lower chest by driving your elbows back and squeezing your shoulder blades together.
  4. 4Exhale as you slowly lower the weight back to the starting position under control, maintaining a neutral spine throughout the movement.

Related exercises

Back Extension

Back · Reps Only

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bench Press (Barbell)

Chest · Barbell

Bent Over Row (Barbell)

Back · Barbell

Track T Bar Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.