T-Bar Row Machine


Pro Tip

The further you lean forward, the more you'll focus on your upper back and the back part of your shoulders.


How To

  1. Stand with a flat back leaned forward slightly greater than parallel to the ground, with your arms extended underneath your shoulders, and your feet on the footrests.
  2. Grasping the handles with an overhand grip, exhale and row the bar upward by driving your elbows toward your back and squeezing your shoulder blades together.
  3. Continue raising the handles while flaring your elbows out until your elbows pass your torso.
  4. Inhale and lower your arms down while allowing your shoulder blades to part, returning to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.


Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

T-Bar

This machine can be used to improve your barbell row strength.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment