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The T-Bar Row is an upper exercise that primarily targets the mid back but also works the lats, biceps and traps. This is a compound exercise which is well suited to beginner lifters.



  • If you don’t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put.


  • Place an olympic bar into a landmine unit and place a two-handed row handle under it.
  • Pull the handle up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position.

Back Muscle Diagram.

Back Muscles