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🚨 T-Bar Row Tips

  • Just like any other exercise from the hinged hip position, constant effort should be made to keep the back from rounding over and the shoulders pulled back deep into the socket.
  • The path your elbows take is key to maximally activating the lats. Try to tuck your elbows down into your sides while keeping your hands and wrist perpendicular to your upper arm.


  • Hinge at the hips as far as you need to feel your lats the most. Due to different leverages and body shapes, this angle will vary between people. If you feel like you’re using your arms too much, lean a little more forward. If you feel tension primarily in your lower back, bring your shoulders up a little more.
  • Try not to think about “pulling the weight.” Think more of guiding the elbows up.
  • Just remember to keep a rigid posture and the shoulder blades actively together and down.


✅ Exercise details

  • Target muscle: The back in general
  • Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Brachialis, Brachioradialis
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull



✅ Starting position

  1. Adjust the machine’s seat and chest pad for optimal comfort and range of motion.
  2. Sit on the machine.
  3. Position your chest against the front pad.
  4. Plant your feet firmly on the floor.
  5. Grasp the handles. Your arms and shoulders should be stretched forward.

✅ Execution


  1. Keeping your back straight, exhale as you pull one of the handles to the side of your waist.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you slowly return the handle to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your opposite arm.



✅ Execution

  1. Keeping your head back and chest out, exhale as you slowly pull the bar down to the upper part of your chest.
  2. Hold for a count of two and squeeze your shoulder blades together.
  3. Inhale as you slowly return the bar to the starting position, with your arms and shoulders fully stretched.
  4. Repeat.


✅ Comments and tips

  • Pull the bar with your elbows, not with your biceps.
  • You can allow your torso to rock back as you pull down and to rock forward as the bar rises. However, keep the rocking to a minimum.
  • Do not pull the bar down behind your neck. The behind-the-neck lat pull-down is not recommended because it forces your shoulders into an extreme range of motion. You also have to tilt your neck out of alignment with your spine.
  • The medium-grip lat pull-down is great for strengthening and building your back and arms, as well as developing upper-body strength. However, the pull-up is even more beneficial. If you can’t do pull-ups, keep increasing the amount of weight that you pull down until it nears your body weight, after which you can graduate to pull-ups.



  • 1. First, locate a cable machine also known as a pulldown machine. You will be doing this exercise standing up, so no other equipment is needed.
  • 2. To start, grab hold of the long bar located at the top of the pulldown machine. Utilize a pronated (palms down, knuckles up) grip. Separate your hands so they are about shoulder-width apart and then back up a couple feet away from the machine.
  • 3. Bend forward at the torso until you are at an approximately 30 degree angle. Your arms should be completely extended and slightly bent at your elbow. If you are having trouble keeping your arms completely extended, then back up more from the machine. If you can, now is a good time to squeeze your lats and prepare them for this isolated workout.


  • 4. Maintaining straight arms, pull down on the bar and bring it to the thigh level. Breathe out and be sure to flex your lats during this part of the exercise. Hold the lowest point of this exercise for a second or two before moving onto step 5.
  • 5. Once again maintaining straight arms, return to your starting position while breathing out.
  • 6. Finally, perform 3-4 sets of 10-15 reps each. However, if your quality begins to suffer or you need to rest, lower this amount. Form is especially important in this and other isolationist exercises.
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