Neutral Grip T-Bar Row

How to Perform the Neutral Grip T-Bar Row

Secure one end of a barbell in a landmine attachment or corner, and load the free end with weight plates.
Straddle the barbell with feet shoulder-width apart and place a V-handle or neutral-grip attachment under the bar near the loaded end.
Hinge at the hips and bend your knees slightly, keeping your back flat and chest up at approximately a 45-degree angle.
Grip the V-handle with both hands, palms facing each other, and lift the bar off the ground to the starting position with arms extended.
Row the bar toward your chest by driving your elbows up and back, squeezing your shoulder blades together.
Pull until the plates nearly touch your chest or until your elbows are behind your torso.
Lower the bar back down under control to full arm extension.
Repeat for the prescribed number of repetitions, maintaining a flat back throughout.

Rounding the lower back during the row

Maintain a flat back with a neutral spine by bracing your core and keeping your chest up throughout.

Standing too upright and reducing the rowing range of motion

Maintain a torso angle of approximately 45 degrees to the floor for optimal back engagement.

Using momentum by jerking the weight up

Row with controlled power, squeezing at the top and lowering under control; avoid bouncing the weight.

✓Allows very heavy loading for building thick, dense back muscles.
✓The anchored barbell path provides stability while still requiring core engagement.
✓Neutral grip position is comfortable for the wrists and allows a strong pulling grip.

●The neutral grip reduces wrist strain and allows you to focus on pulling with the back.
●Stand on a slight platform if the plates touch the floor before you achieve full arm extension.
●This exercise allows heavier loading than many other row variations, making it excellent for building mass.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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