The Landmine T Bar Rows is a beginner-friendly barbell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentBarbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Landmine T Bar Rows
Anchor a barbell in a landmine attachment and load plates on the open end.
Straddle the bar near the loaded end and place a V-grip handle under the bar behind the plates.
Hinge at the hips with a flat back and grip the handle with both hands, arms extended.
Brace your core and row the handle up toward your lower chest, leading with the elbows.
Squeeze your shoulder blades together at the top with the handle just below the sternum.
Lower the bar slowly back to the start, fighting the descent through the full range.
02 The payoff
Why it earns its spot
Builds heavy lat and mid-back size with a stable, fixed bar path.
Loads the back hard while sparing the lower back compared to a bent-over row.
Trains the horizontal pull pattern with progressive overload potential.
03 Don't do this
Common mistakes
Standing more upright as the set goes on, which turns the row into a partial shrug.
Letting the lower back round under load, which puts the spine at risk on heavy sets.
Yanking the bar up with momentum instead of pulling cleanly with the back.
Cutting the bottom of the rep short and skipping the full lat stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Landmine T Bar Rows, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
