Bent Over Two-Arm Long Bar Row

Also called t-bar row, landmine row and two arm long bar row.

Works

Upper back, plus biceps and lats

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

1. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
2. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
3. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
4. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
5. Repeat for the recommended amount of repetitions.

Cues

• Straddle the bar, hinge to 45 degrees.
• Grip behind the plates.
• Row to the chest, elbows back.
• Lower under control.

Common mistakes

• Standing up each rep.
• Rounding the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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