Strength Training · Bodybuilding
Machine T-Bar Row
The machine T-bar row is a chest-supported pulling exercise that trains your upper back and lats. Its guided path lets you row without holding your torso in a bent-over position.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the chest pad so it supports your breastbone while the handles sit within reach below your shoulders.
- Place your feet firmly on the platform.
- Lean your chest against the pad.
- Grasp the handles with your arms extended.
- Disengage the lever's support catch if your machine has one.
- Pull the handles toward your ribs, following the machine's path until your elbows reach roughly alongside your torso.
- Lower the handles under control until your arms are extended again.
Form cues
- Keep your wrists straight.
- Keep your neck in line with your back.
- Exhale as you pull.
Common mistakes
- Heaving off the padReduce the weight so your chest stays supported throughout the pull.
- Shrugging toward your earsKeep your shoulders away from your ears as your elbows travel back.
- Forcing extra rangeEnd the pull before your shoulders roll forward or you have to arch your back.
Safety
Excessive weight or jerking can strain your shoulders and elbows. Releasing an unsecured lever can cause it to drop suddenly.
- Check that the pad and platform adjustments are locked before starting.
- Test your range of motion with a light load before adding weight.
- Keep your hands clear of the lever's stops and pivot points.
- Return the lever fully to its rest or support catch before releasing the handles.
If the chest pad causes discomfort or rowing aggravates an existing shoulder or elbow problem, choose a comfortable alternative and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- T-Bar Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled reps at the end of each set.