T-bar row (machine)

A upper back exercise with gym machine. The technique in 7 steps and the muscles it works.

Upper backLatsUpper backTrapsGym machine

Movement demonstration

On this page

1How to do it
2Muscles worked
3Alternatives
4Related exercises

How to do it

1
Adjust the seat height and footplate position on the leverage machine.
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 chest, squeezing your shoulder blades together.
6
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
7
Repeat for the desired number of repetitions.

Muscles worked

Primary: Upper back
Secondary: Lats, Upper back, Traps
Equipment: Gym machine

Alternatives

Seated cable row: movement demonstration

Seated cable rowUpper back · Cable row

At a glance

Primary: Upper back
Secondary: Lats, Upper back, Traps
Equipment: Gym machine
Steps: 7

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