Pull · Regular
T-Bar Row
A row on a T-bar or landmine station that lets you pull heavy with a steady hinge.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- upper back, lats; also biceps, rear delts
- Kit
- Machine
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Straddle the bar, hinge forward with a flat back and grip the handles close to the plates.
While you move
- Chest up, back flat
- Drive elbows past your ribs
- Squeeze your shoulder blades
- Lower until arms are long
Avoid
- Bouncing the plates off the floor
- Rounding over the bar
- Using a hip thrust to swing it up
Take care if you have trouble with your lower back.