Landmine T Bar Rows
- Beginner
- Barbell
The landmine T-bar row is a horizontal pulling exercise where one end of a barbell is anchored in a landmine attachment and the lifter straddles the bar, hinges forward, and rows a V-grip handle up to the chest. The fixed pivot point keeps the bar path stable, which lets the lifter focus on pulling heavy without worrying about balancing dumbbells.
How to do the Landmine T Bar Rows
- Anchor a barbell in a landmine attachment and load plates on the open end.
- Straddle the bar near the loaded end and place a V-grip handle under the bar behind the plates.
- Hinge at the hips with a flat back and grip the handle with both hands, arms extended.
- Brace your core and row the handle up toward your lower chest, leading with the elbows.
- Squeeze your shoulder blades together at the top with the handle just below the sternum.
- Lower the bar slowly back to the start, fighting the descent through the full range.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
Why train it
- Builds heavy lat and mid-back size with a stable, fixed bar path.
- Loads the back hard while sparing the lower back compared to a bent-over row.
- Trains the horizontal pull pattern with progressive overload potential.
Common mistakes
- Standing more upright as the set goes on, which turns the row into a partial shrug.
- Letting the lower back round under load, which puts the spine at risk on heavy sets.
- Yanking the bar up with momentum instead of pulling cleanly with the back.
- Cutting the bottom of the rep short and skipping the full lat stretch.
Frequently asked questions
What muscles do Landmine T Bar Rows work?
Landmine T Bar Rows train the back as the main target. Expect the biceps to take some of the load as well.
What equipment do I need for Landmine T Bar Rows?
Landmine T Bar Rows need a barbell. Nothing beyond that is required to run the movement the way it is described above.
Are Landmine T Bar Rows suitable for beginners?
Yes. Landmine T Bar Rows are rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do Landmine T Bar Rows at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of Landmine T Bar Rows should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to Landmine T Bar Rows?
Band Assisted Pull-Up, Cable Rope Pullover, and Chest-Supported Dumbbell Row train the same primary muscles as Landmine T Bar Rows. Pick whichever one matches the equipment in front of you.