Machine T-Bar Row

A horizontal pulling exercise performed on a machine that targets the middle back, lats, and rhomboids through a T-bar rowing motion.

Instructions

1. Stand at the T-bar row machine with feet shoulder-width apart and knees slightly bent.
2. Position your torso forward at approximately 45 degrees or as the machine dictates.
3. Grasp the handles with both hands at the grip provided.
4. Keep your chest up and core engaged throughout the movement.
5. Pull the handles toward your body, driving your elbows back and up.
6. Bring the handles toward your lower chest/upper abdomen, squeezing your back muscles.
7. Pause briefly at the peak contraction, feeling the middle back engage.
8. Slowly lower the handles to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight bend in your knees throughout the exercise for stability.
• Keep your chest up and avoid excessive rounding of the back.
• Focus on pulling with your back muscles rather than relying on arm strength.
• Drive your elbows back and slightly up for optimal back engagement.
• Avoid jerking or using momentum to initiate the pull.
• Maintain a controlled tempo, especially during the eccentric (lowering) phase.