Landmine T Bar Rows
A standing landmine T-bar row that builds the lats and mid-back through a heavy, controlled horizontal pull.
How to do it
- Anchor a barbell in a landmine attachment and load plates on the free end.
- Stand over the bar near the loaded end and slide a V-handle under the bar behind the plates.
- Hinge at the hips with a flat back and grab the handle with both hands, arms straight.
- Brace your core and row the handle up to your lower chest, leading with your elbows.
- Squeeze your shoulder blades together at the top, with the handle just below your sternum.
- Lower the bar slowly back to the start, resisting the descent through the full range.
Key technique cue
Keep the hinge, pull the handle to the lower chest, don't stand up.
Common mistakes
- ✕ Standing up taller as the set goes on, which turns the row into a partial shrug.
- ✕ Rounding the lower back under load, which puts the spine at risk on heavy sets.
- ✕ Yanking the bar up with momentum instead of rowing cleanly with the back.
- ✕ Cutting the bottom of the rep short and skipping the full lat stretch.
Benefits
- ✓ Builds heavy lat and mid-back size with a stable, fixed bar path.
- ✓ Loads the back heavily while sparing the lower back compared with a bent-over row.
- ✓ Trains the horizontal pulling pattern with room for progressive overload.
Progression: from easier to harder
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Step 1 You are here - Landmine T Bar Rows
- Barbell Landmine Row
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Step 2
About the exercise
Landmine T Bar Rows are a horizontal pulling exercise where one end of a barbell is anchored in a landmine attachment and the lifter stands over the bar, hinges forward, and rows a V-handle to the chest. The fixed pivot point keeps the bar path stable, which lets the lifter focus on pulling heavy without worrying about balancing the bar. It's one of the most loved back exercises among intermediate and advanced lifters. It suits back hypertrophy, powerbuilding, and anyone who wants a heavy row variation that's easier on the lower back than a barbell bent-over row.
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