A compound back exercise that targets the latissimus dorsi, rhomboids, and biceps through controlled rowing movements using a T-bar machine to improve back strength and posture.
Sit at the T-bar machine with your chest against the pad and feet on the footrests. Grasp the handles and pull them toward your chest while keeping your back straight and elbows close to your sides. Lower the weight back to starting position.
Begin seated at the T-bar machine with chest against the pad, grasping the handles with arms extended.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Keep back straight, pull elbows back, squeeze shoulder blades, control the movement
Rounding the back, using momentum, not squeezing shoulder blades, poor posture
Increase weight, add pause at top, perform single-arm variation, or use barbell rows.
Use lighter weight, perform seated cable rows, or practice with resistance bands.
Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, shoulders, or elbows. Keep your back straight and avoid using momentum to pull the weight.