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barbell horizontal pull Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Chest-Supported or Landmine T-Bar Row
Primary Muscles: upper back, lats
Secondary Stabilisers: biceps, rear deltoid, rhomboids
DEFAULT REP RANGE
8-10 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Brace your chest on the pad (or hinge cleanly at 45 degrees for a landmine setup).
- Pull the handles to your sternum and focus on full scapular retraction.
- Lower slowly into a deep stretch at the bottom.