CompoundMachine
Landmine T-Bar Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 6–8 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Position a barbell in a landmine attachment or secure one end in a corner
- Straddle the bar and grip the end with both hands or use a V-handle
- Bend at hips and knees to get into a bent-over position, back flat
- Let the bar hang at arms length with shoulders pulled back
- Pull the bar up toward your lower chest by driving elbows back
- Continue pulling until the bar touches your chest
- Squeeze your shoulder blades together hard at the top for 1 second
- Slowly lower the bar back to starting position with control taking 2-3 seconds
💡Coaching Cues
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Keep your back flat and strong throughout - rounding your lower back can cause serious injury
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Pull the bar to your lower chest (sternum area) for optimal mid-back engagement
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Squeeze your shoulder blades together as hard as possible at full contraction
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Hold the peak contraction for 1 full second to maximize muscle activation
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Control the descent slowly, taking 2-3 seconds to maintain constant tension
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Maintain your hip hinge position at approximately 45 degrees throughout the set
⚠️Common Mistakes
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Rounding your lower back during the movement - this is extremely dangerous and can cause injury
