T-Bar Row with Handle
T-Bar Row with Handle is a strength – narrow neutral-grip landmine row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength – narrow neutral-grip landmine row
Exercise technique
- Bar
Load a bar secured at one end in a landmine attachment with suitable plates.
- Handle
Securely position a double-D handle beneath the bar near the plate collar.
- Lift
Straddle the bar and lift the load using your hips and knees.
- Hinge
Use a wide base, send your hips back and lean your torso forward.
- Pull
Bend your elbows backward to bring the handle toward your upper abdomen.
- Pause
Maintain your back angle as you bring your shoulder blades together.
- Lower
Extend your arms under control and set the load on the floor at the end of the set.
Key technique points
- Check that the handle does not slip.
- Maintain a neutral wrist grip.
- Keep the bar between your legs.
- Adjust chest clearance for plate diameter.
- Do not add hip extension.
- Exhale during the pull.
Common mistakes
Loosely fitting the handle
Do not load a setup where the handle could slide off the bar.
Bouncing the torso
Do not lift the weight through a hip thrust instead of a row.
Hitting the chest with a plate
Do not turn the top position into a hard collision.
Elevating the shoulders
Do not shrug instead of retracting your shoulder blades.
Rounding the lower back
Do not lose spinal control at the bottom stretch.
Pulling the bar sideways
Do not distribute force unevenly between your hands.
Frequently asked questions
T-Bar Row with Handle: why is “Loosely fitting the handle” a mistake?
Do not load a setup where the handle could slide off the bar.
T-Bar Row with Handle: why is “Bouncing the torso” a mistake?
Do not lift the weight through a hip thrust instead of a row.
T-Bar Row with Handle: why is “Hitting the chest with a plate” a mistake?
Do not turn the top position into a hard collision.
T-Bar Row with Handle: why is “Elevating the shoulders” a mistake?
Do not shrug instead of retracting your shoulder blades.
T-Bar Row with Handle: why is “Rounding the lower back” a mistake?
Do not lose spinal control at the bottom stretch.
T-Bar Row with Handle: why is “Pulling the bar sideways” a mistake?
Do not distribute force unevenly between your hands.
What should I focus on when doing T-Bar Row with Handle?
Check that the handle does not slip. Maintain a neutral wrist grip. Keep the bar between your legs. Adjust chest clearance for plate diameter. Do not add hip extension. Exhale during the pull.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.