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IntermediateBackBarbellCompound

T-Bar Row

A heavy compound back exercise using a landmine setup or T-bar machine, excellent for building thickness in the mid-back.

T-Bar Row demonstration

Visual demonstration — T-Bar Row

Muscles Worked

Latissimus Dorsi (Primary)RhomboidsTrapeziusRear DeltoidBiceps

Step-by-Step Instructions

  1. 1Straddle the barbell with feet wider than shoulder-width
  2. 2Hinge at the hips and grab the handle or V-bar
  3. 3Keep your back flat and core braced
  4. 4Pull the weight toward your chest by driving elbows back
  5. 5Lower under control and repeat

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Maintain a 45-degree torso angle throughout
  • Squeeze your lats at the top of each rep
  • Use straps if grip fails before back fatigues

Common Mistakes to Avoid

  • Rounding the upper back
  • Jerking the weight up
  • Standing too upright

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