T-Bar Row with Handle

Middle Back

T-Bar Row with Handle

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A rowing movement using a landmine bar and a handle that pulls the weight toward your torso to train the middle back.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Straddle the bar with a handle attached, feet shoulder width apart, and hinge at the hips with a flat back.
2Grip the handle and lift the weight slightly so your arms hang straight.

How to perform

1Pull the handle toward your lower chest by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Hold your torso steady and avoid standing up as you pull.
4Lower the weight slowly until your arms are straight.