Machine T-Bar Row

Lats, Rhomboids, TrapsT-Bar Row Machine

The chest-supported T-bar row builds back thickness in your lats, rhomboids, and traps. The chest pad takes pressure off your lower back, making it a safe, effective choice for heavy back training.

How to do it

1Lie chest-down against the pad, plant your feet firmly on the platform, and grab the handles.

2Press your chest securely against the pad and roll your shoulders back.

3Initiate the pull by retracting your shoulder blades and driving your elbows back.

4Squeeze your back muscles tight at the top, keeping your elbows tucked close to your body.

5Lower the weight with control until your arms fully extend, keeping your chest glued to the pad.

Common mistakes

Lifting your chest off the pad to swing the weight, straining your lower back.

Yanking with your arms instead of initiating the pull with your shoulder blades.

Shrugging your shoulders up toward your ears, overloading your upper traps.

Breathing

Exhale as you row the weight up; inhale as you lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.