How to Do T-Row Exercises

T-Row exercises, also called T-Bar rows, are a type of exercise that works the middle back. The secondary muscles worked are the middle and lower trapezius, rhomboids, lats, teres major and minor, posterior deltoids, infraspinatus, brachialis, brachioradialis and pectoralis major. While you are standing on the machine and bending forward 45 degrees, your elbows are bent and then straightened as the weight is respectively lifted and lowered. The exercise should be performed at least three times per week to see results.

Instructions

    • 1

      Warm up by jogging or walking for 10 minutes.

    • 2

      Place the desired weight on the machine. Adjust the leg height of the T-bar row machine so the top of your chest is on the upper part of the pad. If you have never performed the exercise before, perform a few repetitions with no weight at all until you get used to the movement. Then place a weight that you consider light on the machine. Increase the weight by a few pounds each week.

    • 3

      Place your feet on the foot rests. Hold onto the handles with your hands. Relax your chest on the pad of the machine. Keep your chest on the pad at all times. Keep your arms close to your body.

    • 4

      Bend your elbows and pull the weight toward you. Exhale as you do this.

    • 5

      Lower the weight back down, straightening your arms. At the same time, inhale. Lower and lift the weight at a constant speed rather than lifting it quickly and allowing the weight to drop.

    • 6

      Repeat for the desired number of repetitions.