Landmine T-Bar Row

Setup

Anchor the barbell in a landmine, load the free end with smaller-diameter plates for full range of motion. Straddle the bar facing the loaded end, hook a V-grip handle underneath, and hinge to about a 45-degree torso angle.

Execution

1. 1Deadlift the bar off the floor to standing, then hinge to the working torso angle
2. 2Row the handle up into the lower chest/upper abdomen
3. 3Squeeze the shoulder blades together at the top
4. 4Lower under control back to a full stretch near the floor

Key cues

• Use small plates so you get real range of motion
• Chest low, torso angle fixed — don't let it rise through the set
• Pull with the elbows, not the hands
• Full stretch at the bottom of every rep

Common faults

• Standing too upright, cutting range of motion roughly in half
• Rounding the back instead of bracing through the hinge
• Using large-diameter plates that limit how low the bar can travel
• Momentum-driven heaving instead of a controlled pull

Tweaks

• Single-arm version using an offset landmine grip
• Pause reps at the top for hypertrophy focus
• Alternate between overhand and neutral V-grip across training blocks

Muscles

Notes

A landmine-based substitute for the excluded dedicated T-bar row machine, per equipment rules — same movement pattern, no machine required.

Sources

• T Bar Rows: The Back Building Landmine Exercise - Gymshark
• How To PROPERLY T-Bar Row Safely

Attribution: General Strength & Conditioning Canon