One knee will be bent on the bench and placed in front of the hip while the opposite leg will be slightly bent firmly planted onto the ground under the opposite hip. This increased range of motion allows for an increased time under tension, mind-muscle connection, and novel exercise stimulus. As a result, this makes it an effective substitution to the t-bar row.ĭumbbells give you freedom to fully stretch through the lowering of the row and exaggerate extension at the top. The single arm nature of the dumbbell row allows you to target similar musculature as the t-bar row because of the neutral grip that is used in this exercise. Takeaway: A great t-bar row alternative will save the lumbar spine from excessive loading. I cover this more in my article comparing the T-Bar Row vs Barbell Row. This can allow you to get all the benefits of rowing while placing your back under a lower risk of injury. When done properly, compared to other back exercises, the t-bar row places less of a demand on the posterior chain. This will allow for a linear bar path which will decrease the technical requirements of the exercise.Ĭonsequently, the t-bar row requires less core muscle activation and postural stability, which allows you to instead isolate the muscles of the back to a greater extent. In a t-bar row, one end of the bar is going to be fixed to the ground by landmine. Takeaway: An effective t-bar row alternative will primarily target the lats, trapezius, posterior deltoids, and rhomboids. This places the body in a position to directly target several muscles of the back, which improves your ability to lift more weight. Muscles Used In The T-Bar Rowĭuring the t-bar row, the close neutral hand position allows you to squeeze your lats as you pull the weight towards your abdomen. Let’s look into these factors a bit further. (2) Place less compressive forces on the lumbar spine. 
(1) Target similar muscle groups as worked in the t-bar row, and What Makes a Good T-Bar Row AlternativeĪ good t-bar row alternative will accomplish one of the following:
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In this article, I’ll dive into each of these exercises in further detail, including why it makes an ideal alternative to the t-bar row, how to do it properly, and some tips to maximize its benefits.Īs well, I have included a variety of barbell, machine, and bodyweight variations for you to add to your collection of back exercises.
That said, you might not have access to the elaborate components of a t-bar row or you may want to find some t-bar row alternatives simply to add variation to your workouts. Unlike other variations of the row, the t-bar row is much safer because it doesn’t place your lower back in a compromised position. The t-bar row, otherwise known as the landmine row, is a phenomenal exercise to isolate the muscles of your back.
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