Barbell Bent Over Bar Row
Also called t-bar row, landmine row
Quick answer
The barbell bent-over bar row, usually called a T-bar or landmine row, is a hinged row where you straddle a barbell anchored at one end and pull the loaded end toward your chest. It works the middle back, with the lats, rear shoulders and lower back assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Barbell Bent Over Bar Row
- 1
Wedge one end of an Olympic barbell into a landmine attachment or a secure corner and load plates on the other end.
- 2
Straddle the bar just behind the plates with your feet about shoulder-width apart.
- 3
Hinge at your hips with a slight knee bend and a flat back, and grip the bar just behind the plates with both hands (or a V-handle placed under the bar).
- 4
Lift the bar a few inches so your arms hang straight and your torso is at about 45 degrees. This is your starting position.
- 5
Keeping your torso still, row the bar toward your lower chest by driving your elbows back close to your sides.
- 6
Squeeze your shoulder blades together for a moment at the top, then lower under control until your arms are straight.
Form cues
- Set your torso at about 45 degrees and hold that angle.
- Drive your elbows back past your ribs, close to your body.
- Squeeze your shoulder blades together at the top of every rep.
- Keep your back flat; don't stand up to meet the bar.
- Let your arms straighten fully at the bottom of each rep.
Breathing: Take a breath and brace before each pull, breathe out as the bar reaches your chest, and breathe in as you lower it.
Common Barbell Bent Over Bar Row mistakes
Standing up as you pull
Hold your torso angle fixed; if it rises every rep, the load is too heavy.
Rounding the lower back
Keep your chest proud and spine neutral, and bend your knees a little more if you need to.
Heaving the plates up with the hips
Start each rep from straight arms and pull smoothly with your back.
Large plates cutting the range short
Use smaller-diameter plates so the bar can travel closer to your chest.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Barbell Bent Over Bar Row variations and alternatives
Variations
- V-handle landmine row
A handle under the bar gives a neutral grip and a cleaner pulling path.
- Single-arm landmine row
Rowing one side at a time from a staggered stance adds a core challenge.
- Chest-supported T-bar row
A machine with a chest pad takes the lower back out of it.
Alternatives
- Barbell Bent-Over Row
The free barbell version, which demands more balance and hip strength.
- Seated Cable Row
A seated row with no lower-back load, good for higher reps.
- Bent-Over Dumbbell Row
Lets each arm move freely and works each side equally.
- Incline Bench Pull
A chest-supported barbell row when you want to spare your lower back.
Barbell Bent Over Bar Row FAQ
What muscles does the T-bar row work?
The T-bar row mainly works the middle back, including the rhomboids and middle traps that pull your shoulder blades together. The lats help drive the elbows back, the rear delts assist, and the lower back and hamstrings work to hold your hinged position. Your biceps and forearms also help grip and pull the bar.
T-bar row vs barbell row: which is better?
Both are excellent rows. The T-bar row's anchored bar moves in a fixed arc, which many people find easier to balance, and the close grip suits a neutral-hand position. The barbell row asks more of your hips and lower back to control a free bar. Use whichever you can do with a steady torso, or rotate between them.
Is the T-bar row bad for your lower back?
Not inherently, but your lower back does work hard to hold the bent-over position, especially with heavy plates. Keep a flat back, brace before each rep, and choose a load you can row without your torso bobbing. If your back is sensitive, a chest-supported row is a good swap. If rowing causes pain, stop and get it checked by a qualified professional.
Can I do a T-bar row without a landmine?
Yes. Push one end of a barbell firmly into a corner where it can't slide, protecting the wall with a towel if needed, and load plates on the other end. Grip the bar just behind the plates, or loop a V-handle under the bar for a neutral grip, and row as normal.
Sources
Related calculators
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