Landmine T-Bar Row
Straddle the bar with a V-handle and row to the sternum, keeping a flat back and proud chest.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Landmine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the upper back, for when the landmine is taken or you want a change.
Questions
- What muscles does the Landmine T-Bar Row work?
- The Landmine T-Bar Row mainly works the upper back and lats.
- What equipment do you need for the Landmine T-Bar Row?
- A landmine.
- How many sets and reps of the Landmine T-Bar Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Landmine T-Bar Row?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Landmine T-Bar Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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