The T-Bar row is a highly effective compound movement targeting the back. Understanding the starting weight of this exercise is important for safety and tracking progress. This exercise is performed either with a dedicated machine or, more commonly, with a barbell anchored to a landmine attachment. The total resistance lifted is not always immediately clear, as it is a combination of the barbell, the attachment, and any added weight plates. Because the equipment setup varies between free-weight style landmine rows and specialized machines, the initial weight the lifter must overcome is not a single, fixed number.
The Weight of T-Bar Attachments and Handles
The free-weight T-Bar row uses a landmine unit to anchor one end of a barbell, and this attachment is the first component of the total resistance. A simple landmine pivot, which is a metal sleeve that slides onto a rack or sits on the floor, typically weighs very little, often around 3 to 5 pounds. If the landmine is part of a larger, permanent base, that base weight is generally irrelevant, as only the pivoting sleeve and the barbell are being moved.
The second component is the handle assembly, which can vary significantly in design and weight. Simple V-handles or double D-handles used to grip the barbell usually weigh between 5 and 15 pounds. More specialized, full-platform handles that often include a footplate or chest support can be substantially heavier.
A full T-Bar platform assembly, which provides multiple grip options, can weigh anywhere from 10 to 25 pounds, depending on its construction and complexity. Since the weight of the landmine pivot and the handle assembly is constant, this figure is necessary for accurately logging the total resistance lifted. This weight component must be added to the barbell and the plates to determine the full load.
Standard Barbell Weights Used in T-Bar Rows
The weight of the barbell is a significant part of the starting resistance. The most common bar used is the 7-foot Olympic barbell, which weighs 45 pounds (20 kilograms). Some gyms may use a women’s Olympic bar, which is slightly shorter and lighter, typically weighing 35 pounds (15 kilograms).
The barbell weight is a fixed value that must be included in the total load, in addition to the plates and the handle. Less common are 1-inch standard barbells, which weigh as little as 15 to 25 pounds, though they are less frequently used for heavy T-Bar rows due to lower weight capacity.
It is important to note the difference between 1-inch standard bars and 2-inch Olympic bars, as the wider Olympic sleeves are necessary for most landmine attachments and handles. Regardless of the bar chosen, only the portion of the bar that is being lifted contributes to the effective resistance.
Determining the Total Resistance Lifted
Calculating the total resistance for a landmine T-Bar row involves summing three distinct components: the weight of the plates, the weight of the handle or attachment, and the effective weight of the barbell. For practical purposes, many lifters calculate the total resistance by simply adding the weight of the plates and the handle to the full weight of the barbell. If a lifter uses a 45-pound barbell, a 10-pound handle, and 90 pounds of plates, the calculated total weight is 145 pounds.
A dedicated T-Bar row machine, in contrast to the free-weight setup, usually has a stated starting weight on the lever arm, often ranging from 50 to 100 pounds before any plates are added. For example, some commercial machines have a base starting weight between 60 and 75 pounds. In this case, the calculation is simpler, involving only the base machine weight plus the added plates.
The true resistance felt by the lifter in a free-weight landmine setup is technically less than the sum of the components due to the leverage created by the anchored end of the bar. Because the bar is pivoted, the resistance changes throughout the range of motion and is influenced by the angle of the bar. The full weight of the barbell is not being lifted; only a fraction of it is contributing to the vertical load.
Despite this technical detail, most lifters use the straightforward method of adding the weight of the plates, the handle, and the full barbell weight to track progress consistently. The critical factor for progression is ensuring that the same calculation method is used every time to compare one workout to the next. Tracking the total weight in this simple additive manner guarantees that any increase in the calculated weight corresponds to a real increase in the resistance being pulled.