GymWorkout.in
backintermediateReviewed by Rohan Varma, CSCS

T-Bar Row (Chest-Supported / Landmine)

Heavy back mass builder supporting high loading with concentrated mid-back leverage.

Recommended Sets3–4 Sets
Rep Range8–10 Reps
Rest Period90s Rest
Equipmentmachine, barbell

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the T-Bar Row (Chest-Supported / Landmine)

Straddle bar or mount chest support pad with feet firmly planted. Grasp handles with neutral or overhand grip.

  • Primary Muscle: BACK
  • Secondary Synergists: BICEPS
  • Rest Interval: 90 seconds between sets

T-Bar Row (Chest-Supported / Landmine) Anatomy Activation

Primary motor unit recruitment for back with secondary synergist stabilizers.

Primary (back)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: backFront anatomical silhouette highlighting back in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: backBack anatomical silhouette highlighting back in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Frontal Planes
Primary KinesiologyHumeral Adduction & Scapular Retraction
Biomechanical VectorInferior-posterior vector towards lower spine
Active Anatomy:Primary: backSynergist: biceps
Figure: Biomechanical muscle recruitment model for back. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (biceps).

Step-by-Step Execution Guide

1

Straddle bar or mount chest support pad with feet firmly planted.

2

Grasp handles with neutral or overhand grip.

3

Pull weight towards upper abdomen by retracting scapulae.

4

Lower smoothly without dropping chest off support pad.

Common Mistakes & Form Fixes

Jerking weight with lower back hyperextension.

Using partial range of motion.

Biomechanical Safety & Injury Warning

Chest-supported version eliminates lumbar strain.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Barbell Bent-Over Rowback
View Form
Seated Cable Row (Close-Grip V-Bar)back
View Form
Single-Arm Dumbbell Rowback
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Rohan Varma, CSCS
Medically Reviewed By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
← Back to Exercise LibraryExplore Complete BACK Workout