There’s no denying that rowing exercises come with a whole host of benefits – they build a big back, strengthen grip and improve posture. But performing the king of all rowing exercises (AKA the barbell row), is not easy, requiring strong core stabalization with the risk of increased load on the spine and lower back [1]. The barbell row requires skill, precision and practice.
So what if you’re not there yet? Well, we’ll let you in on a secret – there’s another exercise that gives all the gains of the barbell row, but is much safer, easier to get the hang of, and allows you to pack the weight on and lift heavy.
The t bar row (performed using the barbell landmine) may not be an exercise you see performed every day, but it’s one of our favourites for building back strength and size. Plus, with single arm variations, you can hone in on imbalances to create a well-rounded physique.
Feeling convinced? Stay with us to find out more about the t bar row and how to perform it, and the best variations to try.
Contents:
What Is A Barbell Landmine?
What Is The T Bar Row?
What Muscles Does The T Bar Row Work?
T Bar Row Benefits
How To Set Up T Bar Rows
How To Do A T Bar Row
T Bar Row Variations
What Is A Barbell Landmine?
In case you aren’t already familiar with the barbell landmine (check out our previous post on the Landmine Press), we’ll quickly go over the basics. A barbell landmine is a floor-mounted hinge that one end of a barbell slots into. Once attached, the barbell can be lifted horizontally, vertically, and rotationally.
If you don’t know what we’re talking about, take a look next to the squat rack next time you’re in the gym. If you see a black pipe attached to the bottom of the rack, that’s the barbell landmine. Hopefully, by the end of this article, you’ll feel ready to give it a try.
What Is The T Bar Row?
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. We’re going to be focusing on the t-bar row using the barbell landmine, which is accessible to most, requiring only a barbell, some plates and a v-bar attachment.
What Muscles Does The T Bar Row Work?
Studies have proved that rowing exercises are superior to any other exercise when it comes to activating the back muscles [2]. Yes, having a muscular back looks great, but aesthetics aside, a strong back improves posture (yes, we’re talking to all you desk workers out there), and shoulder health, and is essential for many sports, helping to generate power during throwing, punching and swimming. Ever experienced pain in your lower back or neck ache? A weak back makes you more susceptible to these pains, and could even lead to longer-term injuries down the line.
With a close grip set-up, the t bar row variation is one of the best back-building exercises out there. And if that wasn’t enough, the hinge position isometrically activates the hamstrings (holding the body in one position, contracting the muscles to build strength). This makes it one of our favourite exercises, as it strengthens the muscles that are important in many other movements. Don’t be surprised if your RDLs and deadlifts feel stronger and more stable after a couple of weeks of t bar rows too!
Primary Muscles Activated During The T Bar Row Include:
Lats
Rhomboids
Traps
Rear Delts
Several secondary muscles are also recruited during the t bar row to assist and support. These Include:
Biceps/Forearms
Spinae Erector
Hamstrings/Glutes
Core
T Bar Row Benefits
If we haven’t convinced you enough already that t bar rows are an unmissable exercise, there are a few other benefits we can add to the table:
1. Safe To Use
The barbell is fixed into the landmine attachment, making the t bar row more stable and therefore safer than a regular barbell row. The fixed bar path and positioning of the landmine row puts less strain on the spine and lower back compared to traditional barbell rows, maker it a safer alternative with less injury risk.
2. Builds Impressive Back Strength
With increased stability comes the ability to add more weight, placing the upper back muscles, lats and shoulders under even more tension compared to barbell rows, maximising muscle gains.
3. Adaptable
The t bar row can be easily adapted into a unilateral exercise (single arm – which we’ll show you later on), allowing both sides of the body to be trained independently to correct imbalances and enhance muscle growth.
How To Set Up T Bar Rows
So, now you’re convinced, how do you get started with the t bar row?
Ideally, you want to perform the t bar row using the barbell landmine attachment. Side one end of the barbell into the landmine hinge, and you’re good to go.
Don’t have a landmine attachment to hand? As mentioned earlier, some gyms also have a t bar row machine, which is a great alternative. But there are also several ways you can create your own landmine to keep the barbell secure:
The bumper plate method: Lie a bumper plate on the floor and lie the end of the barbell on top of it, the end over the center hole. Place a heavy dumbbell over the top to hold it in place.
The corner method: Wedge the end of the barbell into the corner of a wall. The downside with this is that it may damage the wall, so be careful where you place it!
The tennis ball method: Similar to above, but cut a hole in a tennis ball and put the one of the barbell into it, so it acts like a cushion, and then wedge the bar into a corner.
Finally, you’ll need some weight plates, and most importantly, the v-grip attachment.
Failing this, you can use a towel, wrapping it around the bar to act as a handle. You can also just grip the barbell itself, but this does change the grip placement slightly, altering the muscle activation, so use a handle if you can!
How To Do A T Bar Row:
Set the barbell into landmine hinge, loading the free end of the bar with weight plates.
Straddle the bar with feet shoulder width apart, facing towards the plates. Take the v-grip attachment and hook it underneath the barbell, just below the plates.
Keeping a flat back, deadlift the bar off the floor, holding the handle to do so. Stand fully upright.
Hinge forward until your torso is at a 45-degree angle with the floor, eyes focusing on the ground in front of you to maintain a neutral spine, arms straight.
Brace your core and row the handle towards your belly button. Think about driving the elbow towards the hips, squeezing the shoulder blades together and contracting the back muscles.
Pause, then lower the bar until your arms are fully extended again.
Repeat for the prescribed rep range, then stand tall before deadlifting the bar safely back to the floor.
Tip: Use smaller plates to increase the range of motion: Using 45lb plates will limit how far you can pull the barbell up. Instead, load up the bar using smaller plates, to avoid them hitting your chest when you row the bar up. This will increase your range of motion and muscle activation.
Barbell Row Vs T Bar Row
The barbell row and the t bar row recruit pretty much the same muscles. But don’t be fooled into thinking that makes them the same.
You’ll notice right from the offset that these movements feel a little different – the most obvious factor being the grip placement. The t bar row with the v grip attachment uses a narrower grip, forcing the elbows to stay tucked into the side as they drive backwards. This allows you to really focus on using your lats to move the weight, whereas the barbell row with recruit the biceps slightly more to drive the weight back.
Plus, with one side attached the the floor, the increased stability of the movement allows you to really pack the weight on, and pause at the top position, squeezing the muscles of the back to increase activation. If you are looking for an all round back builder, the landmine row is one you don’t want to miss.
T Bar Row Variations:
1. Single Arm Landmine Row
The Single Arm Landmine Row is a great variation to hammer your upper back whilst reducing strength imbalances which may be inhibiting your performance in other lifts, by giving you the ability to work each side individually.
How To Do A Single Arm Landmine Row
Set up the barbell landmine, loading on small weight plates.
Stand directly next to the bar in a neutral stance, with feet directly below hips, or a staggered stance if it feels more stable (foot nearest the barbell is back, and the furtherest one is at the front).
Hinge over until your torso is at a 45-degree angle with the floor, taking the end of the barbell in your hand closest to the bar.
Begin the row: Drive the elbow backwards, aiming to bring your hand in line with your chest.
Pause, and lower back down to starting position.
Repeat for the prescribed rep range
Place the barbell back on the floor. Step over it and repeat on the opposite side.
2. Meadows Row (Elbow Out)
Don’t judge this exercise by its name: The meadows row is a another powerful unilateral exercise that will build your upper body.
Three big differences between the Meadows Row and the Single Arm Landmine Row are:
During the Meadows Row, you stand perpendicular to the bar, rather than parallel
The Meadows Row challenges the grip strength even more, as you hold onto the barbell sleeve (the thick part where the weight plates go).
The elbow drives out, rather than back, honing in on lat strength development
How To Do A Meadows Row
Set up the landmine attachment, loading up the end with small weight plates.
Stand perpendicular to the barbell in a neutral stance (or a staggered stance if more comfortable – keeping the front foot as the outside foot, furthest from the bar).
Hinge forward, until your torso is at a 45-degree angle with the floor, taking the end of the barbell in your hand closest to the bar.
Begin the row: Drive the elbow out, aiming to bring your hand in line with your chest.
Pause, and lower back down to starting position.
Repeat for the prescribed rep range.
Put the barbell down, and rotate 180-degrees to repeat steps on the other arm.
3. Bench Supported Landmine Row
If we had to pick a downside to the landmine row, it’s that it requires stability to perform. Perhaps not as much as the barbell row, but it does require core engagement and the ability to hold a strong hip hinge position without rounding the back. For many experienced lifters this isn’t a problem, but newbies on the scene may want a little extra support.
This is where the bench supported landmine row comes in. We recommend performing this with a single arm, either in a Meadows Row or Single Arm Landmine Row set up, as above.
This option may also be suited to those who really want to focus on working their back muscles, the stability of the bench allowing greater loads to be lifted. However, if you are an experienced lifter looking for more overall body strength, we do recommend prioritising the landmine row without the bench if possible, to recruit the core, glutes and hamstrings alongside upper body muscles.
How To Do A Bench Supported Landmine Row
Select your landmine row variation and place the bench in front of the landmine (for a Meadows Row), or next to it (for a Single Arm Landmine Row), as above.
Place the hand and knee furthest from the landmine onto the bench.
In the other hand, pick up the landmine and begin the row, as instructed above.
4. Resistance Band Landmine Row
The arc bar path of the landmine row means that the closer the bar gets to your body, the easier the weight is to lift. If you are really looking to maximise muscle growth, you ideally want muscles to remain under as much tension as possible, for as long as possible. Adding a resistance band is a great way to increase the resistance as the bar is lifted higher, increasing tension on the muscles.
This progression can be used for all landmine variations, but we recommend trying it on either the Meadows Row or Single Arm Landmine Row.
How To Do A Resistance Band Landmine Row (Meadows Row Version)
Set up the landmine with the bench alongside it. Place a heavy dumbbell or kettlebell on the floor between the landmine and the bench.
Choose a light-medium long resistance band and loop it onto the middle of the kettlebell. You may need to wrap it round a few times so there’s only a foot or two slack at the end. Loop the other end of the band over the sleeve of the barbell.
Place the outside hand and knee on the bench for support, picking up the end of the barbell in the other hand.
Row the barbell in the same steps as the Meadows Row shown above.
Because of the increased tension at the top of the movement from the resistance band, you will have to row more powerfully, and a little faster than the non-banded variation. Ensure you maintain form throughout, keeping a flat back and bringing the bar up to chest height.
The Takeaway:
The barbell landmine is possibly one of the most underused, but useful pieces of gym equipment. But it’s versatility and potential for strength gains should not go unnoticed. So next time you’re looking for a way to really fire up your back, give the t bar row (or its variations) a go. You may just surprise yourself with the progress you see in the mirror.
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WRITTEN BY:Alex Kirkup-Lee
Alex is an inhouse Content Writer for Gymshark’s Health & Conditioning categories. A qualified Personal Trainer, CrossFit Level 1 and Functional Fitness Coach, Alex is experienced in training clients from a range of sporting backgrounds. With a passion for functional training, her favorite workout is anything that includes deadlifts, rowing, or wallballs.
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References:
Fenwick, C.M.J., Brown, S.H.M. and McGill, S.M. (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research, 23(2), pp.350–358. doi:https://doi.org/10.1519/jsc.0b013e3181942019.
Edelburg, H., P. Porcari, J., Camic, C., Kovacs, A., Foster, C. and J. Green, D. (2018). ACE - CertifiedTM: April 2018 - ACE-SPONSORED RESEARCH: What Is the Best Back Exercise? [online] www.acefitness.org. Available at: https://www.acefitness.org/continuing-education/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise/.
