Exercise · Form & cues
T-Bar Row — form guide
Mid Back · Lats · Rear Delts · Biceps. Equipment: T-Bar Machine or Landmine. Difficulty: Intermediate.
TEMPO
1-1-3-0
Drive elbows back and squeeze for a full second — most people just yank and drop.
Cues
- Hinge ~45° at hips
- Pull handle to lower sternum
- Elbows back and tight to body
- Squeeze 1 second, control 3-second descent
Common mistakes
- Heaving with hips/lower back
- Too upright — turns into a shrug
Injury notes
Easier on lower back than barbell row when chest-supported.
Progression
Add 5kg when reps hit top of range with no hip drive.