T-Bar Row with Handle

A compound back exercise using a landmine attachment that builds powerful pulling strength through the lats and middle back.

Instructions

1. Position a barbell into a landmine apparatus or secure it in a corner to prevent movement.
2. Load appropriate weight onto the end of the barbell.
3. Stand astride the barbell and attach a double-D row handle to the loaded end.
4. Bend at the hips and knees, grip the handle firmly, and drive through your legs to lift the weight.
5. Stand with feet wider than shoulder-width, chest up, and arms fully extended.
6. Pull the handle to your upper abdomen by retracting your shoulder blades and flexing your elbows.
7. Pause briefly and return to the starting position in a controlled manner.

Tips

• Drive the movement through your legs and hips, not just your back.
• Keep your chest up and maintain a neutral spine throughout.
• Pull the weight to your torso rather than your face.
• Use a full range of motion while maintaining control.
• This exercise is excellent for building back strength and power.