Movement overview

The T-Bar Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. This exercise is performed using a T-bar row machine or a barbell with a landmine attachment.

Step-by-step cues

1. Load the desired weight onto the T-bar or barbell.
2. Stand with your feet shoulder-width apart, knees slightly bent.
3. Hinge at the hips to bend forward, keeping your back straight and chest up.
4. Grip the handles of the T-bar or barbell with both hands, palms facing each other.
5. Engage your core and pull the weight towards your lower chest by retracting your shoulder blades.
6. Pause briefly at the top of the movement, squeezing your back muscles.
7. Slowly lower the weight back to the starting position while maintaining control.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your back straight and avoid rounding your shoulders to prevent injury.
• Focus on pulling with your back muscles rather than your arms to maximize effectiveness.
• Maintain a slight bend in your knees to support your lower back.
• Control the weight throughout the movement to ensure proper form and muscle engagement.
• Breathe out as you pull the weight up and inhale as you lower it down.
• Start with a lighter weight to master form before progressing to heavier loads.