Bent-Over T-Bar Row

Starting position

1. Anchor one end of a barbell in a corner or a landmine attachment and load plates on the free end.
2. Straddle the bar with feet shoulder-width apart, one on each side.
3. Hook a V-handle under the bar next to the plates, or grab the T-bar handles.
4. Bend your knees, push your hips back and lean forward to 30–45° to the floor. Back flat, arms straight.

Execution

1. Exhale and row the bar to your lower chest or upper stomach, driving your elbows back along your body.
2. Squeeze your shoulder blades together at the top and pause briefly.
3. Inhale and lower slowly to straight arms without letting the plates touch the floor.
4. Keep the same torso angle throughout the set.

Common mistakes

• Standing up as you pull — the lower back lifts the weight instead of the back muscles.
• Rounded back — dangerous stress on the spinal discs.
• Too much weight and a short range — the lats and mid-back don't do their job.
• Shrugging toward your ears — the traps take over.

Beginner tips

• Start with one or two light plates and practise holding a fixed torso angle.
• Use smaller-diameter plates to get a longer range of motion.
• If your lower back tires before your back muscles, try a chest-supported T-bar machine.

Alternatives

• Barbell Row to Waist — the same bent-over position with a regular barbell
• One-Arm Dumbbell Row — less stress on the lower back
• Seated Cable Row (Close Grip, to Chest) — seated, with stable support