Exercise · horizontal pull
Machine / T-bar row
Machine / T-bar row is a beginner-friendly horizontal pull movement that trains upper_back, lats, biceps, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is jerking the weight with the whole body. If a machine or the movement itself doesn't suit you, Seated cable row or Chest-supported dumbbell row or Seated band row cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Chest firmly on the pad | छाती पैड पर दबी रहे |
| 2 | Drive the elbows back, squeeze the shoulder blades | कोहनी पीछे, कंधे की हड्डियाँ मिलाओ |
| 3 | Return slowly, keep the chest on the pad | धीरे वापस, छाती पैड से न उठे |
Equipment & who it fits
Needs a machine, rated beginner. Search "chest supported machine row" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Machine / T-bar row work?
- Machine / T-bar row primarily trains upper_back, lats, biceps, using a horizontal pull pattern with a machine.
- What's the most common mistake with Machine / T-bar row?
- Jerking the weight with the whole body
- What can I do instead of Machine / T-bar row?
- The closest substitutes in this database are seated cable row, dumbbell chest supported row, band row, which train the same pattern with different equipment.