Landmine Row (T-bar)

One end of the bar fixed to the floor and a V-handle: plenty of load at a comfortable angle for the mid back.

• Compound
• Barbell
• Intermediate

How to do it

• Hips back, neutral back, V-handle under your chest
• Pull towards your abdomen squeezing your shoulder blades
• Lower under control without rounding your back

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Pull for 1 s, squeeze, lower for 2 s under control

Common mistakes

• Rounding your lower back
• Using excessive hip momentum
• Pulling too high, towards your chest

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps
• Erectors / lower back

Alternatives

• Barbell Row
• Chest-Supported Machine Row
• Single-Arm Dumbbell Row