T-bar row
Primary muscles: Middle back. Assisting muscles: Biceps, Lats.
How to do it
- Set the bar in a landmine or a corner, with the right weight loaded on the other end.
- Grab the bar just below the collar and stand up using your legs and hips.
- Take a wide stance, hips back, chest up, arms extended — the starting position.
- Breathe out and pull the weight toward your upper abdomen, driving your shoulder blades back and bending your elbows.
- Hold for a second, then return to the starting position under control.
Key to the execution: Pull with your back, not your arms — the shoulder blades should initiate the movement.
Common mistakes
- Using momentum, jerking the weight instead of pulling it under control.
- Rounding your back.
- Not retracting your shoulder blades, so only your arms work.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.