T-Bar Row Machine

T-Bar Row Machine

Type: Compound Muscle: Upper Back Equipment: Machine

A machine exercise that targets the back muscles and also works the biceps and forearms.

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+Builds upper-back pulling strength
+Stable position supports controlled rows
–Fixed path may limit comfort
–Can encourage using too much weight

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust chest pad and footplate so your chest rests on the pad and feet are stable
Grip the handles (neutral or wide), keep wrists straight, and brace your core
Keep chest on the pad, spine neutral, shoulders down and back
Pull the handles toward your lower chest/upper abs by driving elbows back
Squeeze your shoulder blades together at the top; brief pause
Lower the weight slowly until arms are straight; feel a stretch, no bounce
Breathe out as you pull, breathe in as you lower
Start light and avoid shrugging or letting shoulders roll forward