Machine T-Bar Row (45 Deg)
Machine-based horizontal pull that targets the lats and traps to build back thickness; commonly used for hypertrophy with reduced lower back strain.
About Exercise
Equipment
T-Bar Row Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Lower Back, Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Load the machine and adjust the chest pad height so your upper chest rests comfortably against it. Grasp the 45-degree handles with feet planted firmly on the platform.
- Brace your core and unrack the weight.
- Drive elbows back to pull handles toward ribcage.
- Squeeze shoulder blades together at peak contraction.
- Lower the weight slowly to full arm extension.
- Feel a deep stretch in the lats at the bottom.
Coaching Tips
Form Cues
- Drive with elbows
- Keep chest on pad
- Squeeze shoulder blades
- Control the negative
Breathing
Exhale as you pull the weight up; inhale as you lower it down.
Tempo
3-1-1
Range of Motion
Full extension of arms at the bottom to handles touching or near the chest pad at the top.
Safety
Safety Notes
- Ensure chest pad is secure before starting.
- Do not hyperextend the neck.
- Stop if you feel sharp pain in the lower back.
Spotting
Not recommended; use the machine's safety stops or reduce weight.
Common Mistakes
- Lifting chest off pad
- Using momentum
- Shrugging shoulders up
- Shortening range of motion
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent spinal surgery
Flexibility Needed
- Adequate shoulder flexion and extension
- Thoracic mobility for scapular retraction
Build Up First
- Basic pulling mechanics
- Grip strength competency
- Core bracing ability
Also known as
Chest-Supported T-Bar Row, Leverage Row, 45-Degree Machine Row, Neutral Grip Machine Row
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Machine Hammer-Grip T-Bar Row
T-Bar Row Machine
Lats, Traps
Machine T-Bar Row
T-Bar Row Machine
Lats, Traps
Rowing Machine
Row Machine
Quads, Glutes
Dumbbell Romanian Deadlift to Row
Dumbbells
Hamstrings, Glutes
Smith Machine Reverse-Grip Bent-Over Row
Smith Machine, Plates
Lats
Machine Rope Pull
Others
Lats, Forearms
Barbell Reverse-Grip Bent Over Row
Barbell, Plates
Lats
Barbell Double-Arm Landmine Row
Barbell
Lats
Barbell Incline Bench Reverse-Grip Row
Barbell, Incline Bench
Lats
Barbell Romanian Deadlift to Row
Barbell, Plates
Hamstrings, Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
