T-Bar Row with Handle

How to do it

1. 01Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. 02Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
3. 03Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
4. 04Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
5. 05After a brief pause, return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.