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Lying T-Bar Row on the Machine

IntermediateStrengthTier T3

Lie face down with the chest on the pad of a T-bar row machine. Lift the lever bar off its rack, extend the arms, then pull the handles up toward the chest.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

fixed_horizontal_bar, machines

Gym

  • gym machine + squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Load the T-bar row machine and adjust the leg height so the upper chest reaches the top of the pad.
  • Lie face down on the pad and grasp the handles.
  1. She lies face down on the machine's angled chest pad: upper chest resting at the top of the pad, feet planted on the platform step behind her, arms hanging down toward the racked lever bar, face forward.

    Step 1 of 5

    Lie face down on the pad with your upper chest at the top of the pad.

  2. She has lifted the lever bar off its rack: both hands gripping the handles with the arms extended forward below the pad, the chest still resting on the pad, feet still on the platform, the bar hovering at full arm's length.

    Step 2 of 5

    Lift the bar off the rack and extend your arms in front of you.

  3. She pulls the lever handles upward: elbows bending and drawing back close along the body, the bar rising toward the chest level, the chest still pressed to the pad, feet still planted.

    Step 3 of 5

    Pull the handles up toward your chest, exhaling slowly.

  4. She completes the pull: handles drawn up to chest level beside the pad, elbows bent and back, shoulder blades squeezed together, chest still resting on the pad, feet still on the platform.

    Step 4 of 5

    Finish the pull with the handles drawn up at chest level.

  5. She lies face down on the machine's angled chest pad: upper chest resting at the top of the pad, feet planted on the platform step behind her, arms hanging down toward the racked lever bar, face forward.

    Step 5 of 5

    Lie face down on the pad with your upper chest at the top of the pad.

Safety Information

Lift the bar off the rack, extend the arms, then pull the handles toward the chest on the exhale. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The chest stays on the pad throughout; the machine row needs a controlled pull, not a heave off the pad. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.