The T-Bar row is an incredibly popular exercise amongst gym goers of all levels, including bodybuilders. In this blog we will explore its benefits, and how to correctly perform them using a T-bar row back machine.

What is a T-Bar Row Exercise?

The T-bar row is a compound exercise, performed typically using T-Bar Row machine or a barbell connected to a pivot point such as a T-Bar Row Handle. The handle is used to pull the weight towards the torso, whilst the hip is hinged. The key to an effective set is controlled, powerful, measured and consistent movements.

Performed correctly, T-Bar rows develop strength and size in the upper and middle back muscles, including the latissimus dorsi, rhomboids, traps and posterior deltoids. The core is engaged to maintain stability, and the biceps and forearms activate throughout the pulling movement. Your glutes, hamstrings, quads and calves all play a part keeping you planted so your torso can perform, meaning that even though this is primarily a back exercise, it builds full body strength.

What are the Benefits of T-Bar Row Machines

T-Bar rows provide a whole host of improvements both day-to-day and in the gym, such as a sculpted upper back, deltoid growth, core strength gains, postural improvement, increased pulling power, enhanced grip strength and symmetrical development of the upper body. But what are the benefits of using a T-Bar row machine specifically?

The main advantage of using a T-Bar row machine is the varied grip positions. With a typical landmine handle, you are limited as to hand placement. With the Mirafit T-Bar Row Machine, you have 3 different positions to choose from, 8 possible handle widths and 5 handle heights, allowing you to emphasise your trap and rhomboid development with a narrower grip, or focus on your lats with a wider one. You can also use a neutral grip to improve wrist comfort and increase bicep utilisation.

As this is a plate loaded Gym Back Machine, you also don’t need a barbell! That means when the gym is busy, you can still perform your rows waiting for a bar to be free.

How to Use T-Bar Row Machines

With the Mirafit T-Bar Row machine, load your plates on the front, stand behind the handles, on the foot plates and select your grip, width and handle height. With the hips hinged, grip selected and feet shoulder width apart, engage the back muscles to elevate the weights towards your torso, ensuring not to pull from the weight, keeping the back straight and stopping just shy of your chest. Gently lower the weight ensuring you don’t try and ‘put’ it back down to the ground, instead lowering it from your contracted position until your arms are back at full extension. Don’t bounce or thrust the weight, and ensure your legs provide you with a planted stance for your core to be able to maintain stability.

With a multitude of benefits to the T-Bar row, from day-to-day function and strength gains, to aesthetic improvements and aiding correct posture, it’s easy to see why they are such a popular exercise amongst gym goers of all disciplines. For a more effective, impactful experience, a T-Bar row machine is a must. With its vast feature set, the Mirafit Commercial T-Bar Row machine ticks all the boxes and more!

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Gym Machines ; Exercise Type > Strength