Exercise

T-Bar Row with Handle

Also known as: t-bar row, landmine row, tbar row, t bar row

T-Bar Row with Handle is a compound exercise for the middle back. Main target: middle back. Also works: lower lats, biceps short head, rhomboids and posterior deltoid. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Middle back

Secondary

Lower lats Biceps short head Rhomboids Posterior deltoid

How to do it

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position.