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Exercise 63

T-Bar Row

Horizontal pulling movement that works the biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.

BackBicepsForearms
Athletic Station visual preview for T-Bar Row
Visual preview • Athletic Station

How to perform it

  1. Position yourself on the T-bar row machine with your chest supported against the pad and your feet firmly on the platform.
  2. Grip the handles with your arms extended, keeping your spine neutral, abs active, and shoulders away from your ears.
  3. Pull the handles toward your torso, driving your elbows backward and drawing your shoulder blades together.
  4. Avoid lifting your chest away from the pad or turning the pull into a body swing.
  5. Return with control until your arms are extended without losing shoulder stability.
  6. Exhale as you pull and inhale as you return.

What you should feel

Contraction in the lats and mid-back, with the biceps, forearms, and shoulder-blade stabilizers also involved.

Groups mentioned in the description

BackBicepsForearms

Exercise questions

How do you perform T-Bar Row?

Position yourself on the T-bar row machine with your chest supported against the pad and your feet firmly on the platform. Grip the handles with your arms extended, keeping your spine neutral, abs active, and shoulders away from your ears. Pull the handles toward your torso, driving your elbows backward and drawing your shoulder blades together. Avoid lifting your chest away from the pad or turning the pull into a body swing. Return with control until your arms are extended without losing shoulder stability. Exhale as you pull and inhale as you return.

What does T-Bar Row work?

Horizontal pulling movement that works the biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.

What should you feel during T-Bar Row?

Contraction in the lats and mid-back, with the biceps, forearms, and shoulder-blade stabilizers also involved.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.