T-Bar Row — Barbell Row Alternative
4.8
IntermediateBest for Mass
The T-bar row is a heavy compound back exercise using a landmine attachment or dedicated T-bar machine. You straddle the bar and row it toward your torso with a close or V-grip handle. The semi-supported position allows heavier loads than standard bent-over rows while hammering the lats and mid-back for thickness.
Best for: Heavy rowing with support
How to Perform
- Set up a barbell in a landmine attachment or use a T-bar row machine, loading plates on the free end.
- Straddle the bar and grip the handle (or V-grip attachment), hinging at the hips with a flat back.
- Row the weight up into your lower chest by driving your elbows back, squeezing your back hard at the top.
- Lower the weight with control, getting a full stretch in your lats before the next rep.
How It Compares to Barbell Row
T-bar rows offer more stability than barbell rows because the bar is anchored at one end, which reduces the balance component and lets you focus on pulling heavy. You get a slightly shorter range of motion and a more neutral grip, which shifts emphasis from the lats toward the mid-back and rhomboids. For pure back thickness and mass, T-bar rows are arguably superior to standard barbell rows.
Equipment & Muscles
BarbellMachine|LatsRhomboidsTrapsBicepsLower Back
Pros
- + Can handle heavy loads
- + More stable than barbell row
- + Great for thickness
- + Reduces lower back strain
Cons
- - Requires specific equipment
- - Less range of motion
- - Fixed movement path