Machine T-Bar Row with Overhand Grip

Machine T-Bar Row with Overhand Grip Basics

Primary muscles worked: Rhomboids, Middle Trap, Lats

Synergist Muscles: Biceps, Forearms

Mechanics: Compound

Equipment: T-Bar Row Machine

How To Perform The Machine T-Bar Row with Overhand Grip

• Stand on the t-bar row machine and squat down towards the hand grips on the t-bar.
• Grip the t-bar with an overhand grip on the outer hand grips.
• Once gripped, stand back up about half way with waist bent about 45-degrees from a fully erect position. Allow your arms to hang down toward the t-bar machine. The bar will be pulled up slightly with setting up in the initial position.
• Once situated, pull up on the t-bar bringing your shoulder blades back together and bending at the elbows. Your elbows should stay wide from your body, and when your elbows have come back further than your athlete's back, you may return your arms back to full extension.

Machine T-Bar Row with Overhand Grip Tips

• Do not allow your back to excessively curve or arch when performing the t-bar row because this will increase the pressure on your spine and increase risk of injury.
• Do not perform the t-bar row unless you have developed sufficient back strength to support your body and back at the designated 45-degree angle.

Machine T-Bar Row with Overhand Grip and Sports Application

The machine t-bar row with overhand grip can easily be seen as the rowing motion found in crew. Not only that, but the this particular version of a row is great at really working those rhomboids and middle trap. Typically, athletes from overhand sports tend to forget these muscles leading to imbalances in the muscles that leave the athlete prone to injury. This exercise clearly addresses this issue by strengthening those forgotten muscles.