T Bar Row

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, facing the T-Bar row machine.
   • Position your chest against the pad and place your feet firmly on the ground.
2. Step 2Grip the Handles
   • Bend at your hips and knees to reach the handles of the T-Bar.
   • Use an overhand grip or neutral grip, depending on the handle type.
3. Step 3Position Your Body
   • Engage your core and keep your back straight as you prepare for the lift.
   • Make sure your shoulders are retracted and your gaze is forward.
4. Step 4Lift the Weight
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body and aim to bring the handles to your lower rib cage.
5. Step 5Lower the Weight
   • Slowly extend your arms to lower the weight back to the starting position.
   • Maintain control and ensure your back remains straight throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements rather than rushing through the exercise.
7. Step 7Finish the Exercise
   • After completing your sets, carefully place the handles back and stand upright.
   • Ensure you maintain good posture as you step away from the machine.