Videos
Instructions
- Load one end of a barbell and secure the other end in a landmine or corner.
- Attach a T-bar row handle around the loaded end of the barbell.
- Stand over the bar with feet shoulder-width apart and knees slightly bent.
- Hinge at the hips while keeping your back straight and chest up.
- Grip the handles firmly and row the barbell toward your torso.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weight under control back to the starting position.
Technical Tips
- Keep your spine neutral and avoid rounding your back.
- Initiate the pull with your elbows, not your biceps.
- Engage your core to maintain stability throughout the movement.
- Control the tempo—avoid jerking or using momentum.
Breathing Tips
- Inhale as you lower the weight back down.
- Exhale forcefully as you pull the bar toward your torso.
Medizinische Einschränkungen
- Lower back injuries
- Shoulder impingement
- Herniated discs
The T-Bar Row with Handle is a compound barbell exercise designed to build upper and middle back strength and thickness. By utilizing a landmine setup with a T-bar row handle, this movement allows for a more neutral grip that is easier on the wrists and shoulders compared to traditional bent-over rows. The handle also increases pulling power and comfort, making it ideal for progressive overload. This variation enables effective recruitment of the latissimus dorsi, rhomboids, and lower traps, while also involving supporting muscles such as the rear deltoids and core stabilizers. Its bent-over position enhances postural control and spinal erector engagement, making it a functional lift with both hypertrophy and strength applications. Commonly used in bodybuilding, strength training, and CrossFit programs, the T-Bar Row with Handle is a versatile and safe option for intermediate lifters aiming to develop a thicker, more muscular back. It's especially suitable for those seeking an alternative to free-standing barbell rows that offers more grip stability and reduced lower back strain.
Is the T-Bar Row with Handle better than a barbell row?
The T-Bar Row with Handle offers a more joint-friendly grip and can reduce lower back strain, making it a preferred alternative for many compared to traditional barbell rows.
What muscles does the T-Bar Row with Handle work?
The T-Bar Row with Handle primarily targets the back, especially the lats and rhomboids, while also engaging the biceps, rear deltoids, and lower back for support.
Can beginners do the T-Bar Row with Handle?
While the T-Bar Row with Handle is typically classified as intermediate, beginners with proper form and supervision can incorporate it using light loads.
How should I breathe during T-Bar Rows with a handle?
Inhale as you lower the bar, and exhale forcefully as you pull the bar toward your torso to maintain core engagement and lift efficiency.
Is a landmine setup necessary for T-Bar Rows?
While not mandatory, a landmine attachment provides better stability and range of motion for executing the T-Bar Row with Handle safely and effectively.