Exercise description of the machine t-bar row with overhand grip.  Learn about the machine t-bar row with overhand grip with video and pictures.  Also learn how the machine t-bar row with overhand grip can improve your sports performance.

Primary muscles worked:  Rhomboids, Middle Trap, Lats

Synergist Muscles:  Biceps, Forearms

Mechanics:  Compound

Equipment:  T-Bar Row Machine

How to perform the exercise:  The athlete should stand on the t-bar row machine and squat down towards the hand grips on the t-bar. The athlete will grip the t-bar with an overhand grip on the outer hand grips. Once gripped, the athlete will stand back up about half way with waist bent about 45 degrees from a fully erect position. The athlete should also allow their arms to hang down. The bar will be pulled up slightly with setting up in the initial position. Once situated, the athlete will pull up on the t-bar bringing the shoulder blades back together and bending at the elbows. The elbows should stay wide from the body, and when the elbows have come back further than the athlete's back, the spotter may return the arms to full extension. During the ascent phase, the athlete will utilize all of the muscles in the back and have assistance from the biceps to perform the lift.

Spotting the exercise:  The spotter should stand in front of the t-bar row machine and watch the lifter. If the athlete becomes unable to perform the lift on their own, the spotter may pushup on the t-bar to assist the athlete will performing the repetition. After the desired number of reps have been completed, the spotter should step away from the t-bar before the athlete returns the t-bar to the rack.

Sport specific 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.