T-Bar Row with Handle

Also called T-bar row and t bar row.

Works: Upper back, plus biceps and lats
Equipment: Barbell
Level: Beginner
Type: Compound

How to do it

Setup. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position.

Cues

Hinge, chest over the bar.
Pull to the chest, elbows back.
Lower under control.

Common mistakes

Standing up each rep.
Jerking.

Where to start

Sets3

Reps8-12

Rest2 min

Tempo2-1-1

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.