Machine T-Bar Rows


  • Stand on the T-Bar row platform. Feet shoulder width apart. Knees bent and buttocks out. Body leaning forward with back flat.
  • Grasp the handles with palms facing in. Arms extended.
  • Bring the weight up keeping your back flat. Hands should be near your mid sections.
  • Hold and contract for 1-2 seconds. The release back to the extended starting position.


  • Very important to keep you back flat and head up. Control the weight, don't jerk it up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres