T-Bar Row – Machine

Learn how to do T-Bar Row – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Lats TrapsBiceps Machine

T-Bar Row – Machine is a Machine exercise that primarily targets the Lats, with secondary activation of the Traps, Biceps. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do T-Bar Row – Machine

A T-bar row performed on a machine to target the lats and mid-back with a close or medium grip.


Instructions:


  • Stand on the machine platform with feet shoulder-width apart and knees slightly bent.

  • Grip the handles with a close or medium grip, keeping your torso inclined at about 45 degrees.

  • Pull the handles toward your lower chest or upper abdomen, driving your elbows back.

  • Squeeze your shoulder blades together at the end of the movement.

  • Lower the handles back to the starting position in a controlled manner.


Common mistakes:


  • Rounding the back during the movement.

  • Using momentum instead of controlled pulling.

  • Letting the elbows flare excessively.

  • Standing too upright and reducing the range of motion.

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Muscles & equipment

Primary muscleLatsSecondary muscleTrapsSecondary muscleBiceps

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: T-Bar Row – Machine

Type
Machine exercise
Primary muscle
Lats
Secondary muscles
Traps, Biceps
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
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Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
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Barbell Bent Over Row

  • Olympic Barbell

FAQ: T-Bar Row – Machine

What muscles does T-Bar Row – Machine work?

T-Bar Row – Machine primarily targets the Lats, with secondary engagement of the Traps, Biceps.

How do you do T-Bar Row – Machine correctly?

A T-bar row performed on a machine to target the lats and mid-back with a close or medium grip. Instructions: Stand on the machine platform with feet...

Is T-Bar Row – Machine good for beginners?

T-Bar Row – Machine has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for T-Bar Row – Machine?

T-Bar Row – Machine requires: Machine.

What are the benefits of T-Bar Row – Machine?

T-Bar Row – Machine strengthens the Lats, engages the Traps and Biceps, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to T-Bar Row – Machine?

Similar exercises to T-Bar Row – Machine include Barbell Bent Over Row, Dumbbell Bent Over Row, Landmine Row, One Arm Bent Over Dumbbell Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is T-Bar Row – Machine better than Barbell Bent Over Row?

Both T-Bar Row – Machine and Barbell Bent Over Row target the Lats. T-Bar Row – Machine uses Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
One Arm Bent Over Dumbbell Row
MET 4.5

One Arm Bent Over Dumbbell Row

  • Dumbbells
One Arm Dumbbell Row
MET 5

One Arm Dumbbell Row

  • Dumbbells

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