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T bar row

A compound back exercise using a T-bar machine that targets the latissimus dorsi and rhomboids through a controlled pulling motion, building upper back strength and muscle development.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand over the T-bar with feet shoulder-width apart, bend at the hips and knees to grasp the handles. Pull the bar toward your chest by retracting your shoulder blades and bending your elbows, then slowly return to the starting position.

Starting Position

Stand over T-bar with feet shoulder-width apart, bent at hips and knees, grasping handles with proper grip.

Finishing Position

Bar pulled toward chest with elbows bent and shoulder blades retracted, maintaining proper form throughout the movement.

Form Cues

Keep chest up, pull with elbows, squeeze shoulder blades, maintain proper posture

Common Mistakes

Rounding back, using momentum, incomplete range of motion, poor grip

Progression Tips

Increase weight, add tempo changes, try different grips, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in back, shoulders, or elbows. Keep your core engaged throughout the movement.