Place barbell end in corner with towel for protection
💡 Pro tip: Use a heavy dumbbell on the stationary end for stability if no corner available
T-bar row machine or landmine attachment with V-handle
Safety: Keep neutral spine throughout, brace core, avoid rounding lower back
The T-Bar Row is exceptional for building back thickness and density, particularly targeting the mid-back region with a natural pulling path that allows for heavy loading. The fixed pivot point provides stability that enables lifters to focus on muscle contraction and achieve a deep stretch at the bottom, making it ideal for hypertrophy-focused training with reduced lower back strain compared to free-standing bent-over rows.
Regressions for building up strength
Removes lower back stress and stabilization requirement
Provides back support and controlled movement path
Uses bodyweight with adjustable difficulty
Progressions for advanced athletes
Unilateral movement increases stability demand
Advanced single-arm variation with greater range
Adds isometric hold at contraction
When you can perform 12 reps with controlled form for 3 sets without lower back fatigue