Zirv Fitness
Strength exercise

T-Bar Row Machine

How to do it

  1. Straddle the T-bar row machine with feet planted on the foot platforms and knees softly bent.
  2. Hinge forward at the hips until the torso is angled over the bar, gripping the handles with a neutral grip.
  3. Pull the handles up toward the chest by driving the elbows back, engaging the lats and biceps against the machine's fixed arc.
  4. Keep the chest up and the lower back in a long, neutral position throughout the pull.
  5. Pause at the top of the row with the shoulder blades drawn together, then lower under control to full arm extension.
  6. Exhale on the pull and inhale on the return, avoiding jerking the torso upright to move the weight.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band PulldownBand RowBanded Chest-Supported T-Bar Row
Type
Strength
Equipment
T-Bar Row Machine
Primary muscles
Latissimus Dorsi, Biceps
Measured in
Reps and weight