How To Do T Bar Rows/ Landmine Rows (2024)

FAQs

How To Do T Bar Rows/ Landmine Rows? ›

The Landmine Row provides many benefits. As a heavy Row, the exercise is incredibly effective for strengthening the upper back and shoulders. If you want to pack on muscle mass on your upper body and back then add this exercise into your training. Stick to 3 – 5 sets or 8 – 12 reps for maximum hypertrophy.

The Landmine Row provides many benefits. As a heavy Row, the exercise is incredibly effective for strengthening the upper back and shoulders. If you want to pack on muscle mass on your upper body and back then add this exercise into your training. Stick to 3 – 5 sets or 8 – 12 reps for maximum hypertrophy.

All rows work your upper back, but there is one variation that packs a more powerful punch than the rest. T-bar rows are the best row variation to build a big, brawny back and translate seamlessly into your sport and everyday life.

Close-grip T-bar row: If you're on a T-bar row machine, use a narrower grip to place more emphasis on your rhomboids. Wide-grip T-bar row: Target your lats by using a wider grip. Performing this variation along with lat pulldowns and pull-ups will help you build a broad back that'll look impressive from any angle.

The T Bar Row (also called the Landmine Row) is a barbell-pulling exercise that builds significant upper body strength, particularly targeting the upper back and lats. Some gyms have a specific t bar row machine, but you don't need a fancy gym membership to perform this movement.

The V-bar grip, emphasizes a neutral hand position, which provides a similar and typically more comfortable grip than the standard landmine row. Unlike wider grips, the V-bar encourages mid-back development which will improve posture and scapular strength and build.

Landmine exercises can challenge you to work harder as you improve function and build strength. If done correctly, these exercises put less strain on your body and are less likely to cause injury. Landmine training is a worthwhile addition to your fitness routine, especially if you want to: gain muscle.

Think of the T bar row as an accessory to your main lift. Now, back to incorporating these rows into your training. Upper Body Power days are a great place to add this lift in, however make sure you up the load. For strength, lean on lower reps per set but with heavier weight.

Is T bar row better than pull ups? ›

In general, pull ups are better for functional and relative (bodyweight) strength. And rows are better for hypertrophy and absolute strength (total strength potential).

Draw your elbows up and back, keeping them close to your body, rowing the weight up as far as possible before the plates make contact with your torso. Squeeze your shoulder blades and pause at the top of each rep (B) before slowly lowering the weight back to the ground under control.

Both exercises will make you stronger throughout your whole body, and both exercises will help to change your shape, but the bent-over row will help you increase width whereas the t-bar row will increase the thickness and depth in your muscles.

Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended. Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.

BACK - T-Bar Rows

Your core is tight and your torso is angled forward from the waist but making sure not to arch your back over. Take an overhand-grip on the T-bar handles. Take the weight of the bar, let your arms hang down perpendicular to the floor but keep your head up. This is the starting position.

A very economical way to work the T-bar row The Watson T-Bar Grappler Handle is another great attachment for the grappler. Simply load the bar with weight, slide on the T-Bar Grappler Handle and push out some reps of this amazing, back-building exercise.