T杆划船 – 机器

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.