VARIATIONS
- Incline Dumbbell RowNeutralLying face downInclineBack · Dumbbell · Incline Bench
- Cable Low RowNeutralLowLats · Back · Cable Machine
- Bent Over Barbell RowFlat, parallel to the floorShoulder-widthBent overBack · Barbell
- T-Bar RowV-barNeutralFlat, parallel to the floorLats · Back · T-Bar
- Chest-Supported Smith Machine RowWideLying face downInclineLats · Back · Smith Machine · Incline Bench
Machine T-Bar Row
Overhand grip pulls handles back until elbows pass torso.
This compound pull builds thickness in the lats, traps, and rhomboids while minimizing lower back stress through chest support.
HOW TO DO IT
- Sit on the seat and press your chest firmly against the pad.
- Grasp the handles with an overhand grip and straighten your arms.
- Pull the handles back until your elbows pass your torso.
- Squeeze your shoulder blades together at the peak of the movement.
- Lower the weight slowly until your shoulders stretch forward.
COMMON MISTAKES
- Lifting the chest off the pad to move heavier weight.
- Using momentum to jerk the handles instead of controlled pulling.
- Stopping the range of motion before fully extending the arms.
TIPS
- Keep your chest glued to the pad throughout the set.
- Drive your elbows back rather than pulling with your hands.
- Exhale sharply as you pull the weight toward your hips.
DETAILS
- Muscles
- LatsBack
- Equipment
- MachineT-Bar
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
- Body support
- Chest supported
SIMILAR EXERCISES
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