Machine T-Bar Row (45 Degree Grip)
Machine-based horizontal pull using a chest-supported pad and angled handles to target lats, rhomboids, and traps for back thickness and strength; allows heavier loads with reduced lower back strain.
About Exercise
Equipment
T-Bar Row Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Lower Back, Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Adjust the machine's chest pad to support your upper torso comfortably, load weight plates, and select the 45-degree angled handles. Position feet on platforms and lean into the pad with arms extended.
- Grip handles firmly with neutral or angled palms.
- Drive elbows back to pull handles toward lower chest.
- Squeeze shoulder blades together at peak contraction.
- Pause briefly to feel back muscles engage.
- Slowly extend arms to return to start, maintaining tension.
- Allow shoulder blades to protract for full stretch.
- Repeat without momentum.
Coaching Tips
Form Cues
- Pull with elbows, not hands.
- Squeeze blades like holding a pencil.
- Keep chest on pad.
- Neutral spine always.
- Control the eccentric.
- Focus on back contraction.
Breathing
Exhale during the pull and inhale as you lower the weight, bracing core throughout.
Tempo
2-1-2
Range of Motion
Fully extend arms for stretch at bottom; pull until handles reach lower chest with elbows back and scapulae retracted.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Start with light weight to master form.
- Maintain neutral spine to protect back.
- Use full controlled reps only.
- Consult professional for shoulder issues.
- Warm up shoulders and back first.
Spotting
Spotting not typically needed due to machine stability; use safeties if available or reduce weight for solo training.
Common Mistakes
- Rounding back or shrugging shoulders.
- Using momentum or biceps only.
- Incomplete range of motion.
- Jutting head forward.
- Excessive weight causing form breakdown.
- Letting weights crash at bottom.
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent spinal surgery
Flexibility Needed
- Adequate shoulder flexion and extension
- Thoracic mobility for scapular retraction
Build Up First
- Basic pulling mechanics
- Grip strength competency
- Core bracing ability
Also known as
Chest-Supported T-Bar Row, 45-Degree T-Bar Row, Neutral Grip Machine Row
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