Back · Intermediate

T-Bar Row

Upper Back · also Lats, Biceps

Equipment: Barbell, Landmine, V-Handle

How to do it

• Straddle the bar with the V-handle under the loaded end
• Soften your knees and hinge to about 45 degrees, back flat
• Grip the handle with arms straight below your shoulders
• Pull the plates toward your lower chest, elbows close
• Lower to full reach while holding the same torso angle

Common mistake

✕ STANDING UP TO PULL → ✓ LOCK YOUR TORSO ANGLE

Starting point: 4 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: sussex.ac.uk, nsca.com, acefitness.org.