Biceps, Lats, Shoulders
Machine T-Bar Row Overview
The machine t-bar row is a variation of the bent over row and an exercise used to build back muscle and strength.
The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.
Rows are a foundational movement pattern and are very important to train for balanced muscle growth and strength. So, experiment until you find a rowing variation that you enjoy and work on it.
Machine T-Bar Row Instructions
- Lie prone on the pad of a T-Bar machine and grasp the handle with a neutral or pronated grip depending upon preference or programming.
- Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the weight towards your body until the elbows are at (or just past) the midline and then slowly lower the weight back to the starting position under control.
- Repeat for the desired number of repetitions.
Machine T-Bar Row Tips
- Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
- Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
- Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
- If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
- As you pull the weight towards your body, don’t hyperextend the thoracic spine by pulling your entire upper torso off the bench. You can extend slightly but don’t make it too drastic.
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.