Machine T-Bar Row
Auto DetectedMachine T-Bar Row is a horizontal pull variation that targets lats, rhomboids, and mid traps to build upper back strength and mass; used for hypertrophy and posture improvement.
About Exercise
Equipment
T-Bar Row Machine
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Load plates on the T-Bar row machine. Stand on the platform with feet shoulder-width apart, bend at hips to position torso at 45 degrees, grasp handles with arms extended.
- Brace core and retract shoulder blades.
- Pull handles toward lower chest by driving elbows back.
- Squeeze back muscles at peak contraction.
- Slowly extend arms to full stretch.
- Maintain flat back and consistent torso angle throughout.
Coaching Tips
Form Cues
- Pull with elbows, not hands.
- Squeeze shoulder blades together.
- Keep back flat and neutral.
Breathing
Inhale as you extend arms, exhale as you pull handles toward torso while bracing core.
Tempo
3-0-1
Range of Motion
Extend arms fully with shoulders protracted; pull until handles contact upper abdomen and elbows are behind torso.
Safety
Safety Notes
- Avoid heavy loads if lower back issues exist; opt for chest-supported version.
- Do not jerk the weight; control all phases.
Spotting
Not required; machine provides stability. Use safeties if available.
Common Mistakes
- Rounding lower back.
- Using momentum from torso.
- Incomplete arm extension.
When to Avoid
- Acute lower back pain
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder extension range
Build Up First
- Basic pulling form
- Core bracing technique
Also known as
T-Bar Row Machine, Supported T-Bar Row, Chest-Supported T-Bar Row
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