The T bar row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It is performed seated with the chest supported, reducing lower back strain and allowing for focused engagement of the upper back muscles.
Also Works
BicepsForearms
How to Perform
1
Adjust the seat height and footplate position to ensure proper alignment.
2
Sit on the machine with your chest against the pad and your feet flat on the footplate.
3
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
4
Keep your back straight and engage your core.
5
Pull the handles towards your torso, squeezing your shoulder blades together.
6
Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Pull the handles into your lower sternum area and squeeze your shoulder blades together at peak contraction.
•Keep your chest firmly pressed against the pad to prevent lower back involvement.
•Use a controlled 2-second negative on each rep to maximize muscle fiber recruitment in the lats and rhomboids.
Common Mistakes
•Rounding the upper back and letting the shoulders roll forward instead of maintaining a proud chest.
•Using too much weight and shortening the range of motion, barely pulling the handles back.
•Jerking the weight up with momentum instead of pulling smoothly with the back muscles.