Smart Workout Diary

Machine T-Bar Row

The machine T-bar row is a compound pulling exercise performed on a dedicated strength machine. It primarily trains the upper back and lats, with assistance from the biceps and rear shoulders. It supports back strength, muscular development, and pulling control.

Demonstration

Machine T-Bar Row — demonstration 1
Machine T-Bar Row — demonstration 2

Instructions

  1. Adjust the machine so the chest pad and handles allow a stable position with your feet firmly supported.
  2. Set your chest against the pad, keep your spine neutral, brace your abdomen, and grip the handles with straight but relaxed arms.
  3. Pull the handles toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
  4. Pause briefly without lifting your shoulders or jerking your torso, then inhale as you slowly return the handles to the starting position.
  5. Use a controlled range of motion and choose a load that lets you keep your chest supported and back neutral throughout the set.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with your elbows rather than pulling mainly with your hands to emphasize the back.
  2. Keep the chest in contact with the pad; do not use momentum or round your lower back to move the load.
  3. Exhale as you pull and inhale during the controlled return.
  4. Reduce the load if you cannot avoid shrugging your shoulders or fully control the return.
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