Machine T-Bar Row (Plate Loaded)
How to do it
Starting position
- Press your chest firmly against the machine pad.
- Plant your feet firmly on the floor.
- Grip the outside of the handles with both hands.
- Keep your gaze forward.
Movement
- Inhale as you pull your elbows back.
- Fully squeeze your back and pause briefly.
- Slowly return to the starting position.
Breathing
Exhale as you pull and inhale as you lower.
Cautions
- Arching your lower back excessively can cause a lumbar injury, so brace your abs.
- Pulling only with your arms strains your shoulders, so use your back muscles.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  T-bar row |
| Movement pattern | Horizontal pull |
| Rep range | 6–10 reps |
11 similar exercises
Representative exercise: Machine T-Bar Row (Plate Loaded)
- Machine Lying T-Bar Row
- Lever Incline Prone Row
- Lever T-Bar Reverse Grip Row
- Lever Incline Prone Neutral Grip Row
- Lever T bar Close grip Row (plate loaded)
- Lever T-Bar Reverse Grip Row (Demo 2)
- Lever Bent Over Wide Grip Row (with chest support)
- Lever Bent Over Single Arm Neutral Grip Row (with chest support)
- Lever Bent Over Single Arm Wide Grip Row (with chest support)
- Machine Reverse T-Bar Row
- Lever Bent Over Single Arm Lats Focused Row
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 50.9 kg.
With the T-bar row, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 6–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lever Bent Over Single Arm Wide Grip Row (with chest support)EasierLever Bent Over Wide Grip Row (with chest support)EasierBarbell Pendlay RowHarderRing Neutral Grip Inverted RowHarderBarbell Bent Over RowSimilar exerciseDumbbell Bent Over RowSimilar exerciseTable Inverted RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.