Machine T-Bar Row (45 Degree Grip)
A chest-supported lever machine row using a 45-degree angled grip to maximize thickness in the middle back and lats, effective for hypertrophy and strength development.
About Exercise
Equipment
Lever Deadlift Machine, Machine Alternate Arm Curl
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
6/10Long Head, Brachialis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds • Use longer rest periods for maximum strength sets.
How to Perform
Load the machine and position your chest firmly against the support pad, planting your feet shoulder-width apart. Grasp the 45-degree angled handles with a neutral grip, keeping your spine neutral.
- Initiate the movement by retracting and depressing your shoulder blades.
- Pull the handles powerfully toward your upper abdomen or lower chest.
- Squeeze the back muscles together firmly at the peak contraction.
- Slowly extend the elbows and allow the weight to pull your shoulder blades forward.
- Return to the starting position, ensuring a deep stretch in the lats and upper back.
- Maintain a stable torso position against the pad throughout the set.
Coaching Tips
Form Cues
- Chest down, abs tight.
- Pull with your elbows.
- Squeeze shoulder blades.
- Control the stretch.
Breathing
Inhale while controlling the weight during the lowering (eccentric) phase, brace your core, and exhale as you forcefully pull the weight (concentric phase).
Tempo
3-0-1
Range of Motion
Pull the handles until the elbows are fully flexed and the handles are near your body, allowing full protraction and a stretch in the back at the bottom.
Safety
Safety Notes
- Ensure the chest pad is set to a height that allows comfortable breathing and spinal neutrality.
- Do not allow the weights to slam down between repetitions.
- Stop immediately if you experience sharp shoulder or back pain.
Spotting
Not required; this machine provides a fixed path and inherent stability, making safeties sufficient.
Common Mistakes
- Rounding the upper back during the stretch.
- Using excessive momentum or bouncing.
- Shrugging the shoulders toward the ears.
- Allowing the chest to lift off the pad.
When to Avoid
- Acute shoulder injury or pain.
- Severe rib cage sensitivity or sternum issues.
Flexibility Needed
- Adequate shoulder extension.
Build Up First
- Competency in scapular retraction and depression.
Also known as
Lever T-Bar Row, Chest-Supported T-Bar Row
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
