# T-Bar Row - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Back
- **Equipment:** Machine
- **Target Muscle:** Upper Back
- **Secondary Muscles:** Biceps, Forearms
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform T-Bar Row

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.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Machine Exercises](https://forgetrainer.ai/exercises/equipment/machine)**
- **[More Upper Back Exercises](https://forgetrainer.ai/exercises/muscle/upper-back)**

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