T-Bar Row Machine

Inner back

T-Bar Row Machine gif

Coach's Tips

It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.

How to T-Bar Row Machine

Starting Position

1. Stand facing the T-bar row machine and grab the bar with a wide, overhand grip.

2. Position your feet at hip-width apart and slightly bend your knees.

3. Lean forward and place your chest against the pad on the machine.

4. Keep your back flat and your head in a neutral position.

Proper Form

1. With your arms fully extended, drive your elbows back and pull the bar towards your torso.

2. Keep your torso stationary and your back flat throughout the movement.

3. When your elbows are close to your sides, pause and hold for a second.

4. Slowly lower the bar back to the starting position.

Breathing Technique

1. Inhale as you lower the bar and exhale as you pull the bar towards your torso.

Precautions

1. Make sure to keep your core engaged throughout the exercise.

2. Avoid jerking the bar up and down and keep your movements slow and controlled.

3. Pause and hold the contraction at the top of the movement to maximize the benefit of the exercise.

Curious about a Back workout plan that includes the T-Bar Row Machine