Machine Hammer-Grip T-Bar Row
Chest-supported pulling exercise on a machine using neutral hammer grips that targets lats, rhomboids, and mid-traps to build back thickness and strength; ideal for hypertrophy and controlled rows.
About Exercise
Equipment
T-Bar Row Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps
Accessory Muscles
Lower Back
Popularity Score
8
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
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Load the T-Bar row machine with plates or select weight stack. Adjust chest pad so mid-chest aligns, feet on platforms, grasp neutral hammer-grip handles with arms extended.
- Inhale and brace core.
- Drive elbows back to pull handles toward lower ribcage.
- Squeeze shoulder blades together at peak contraction.
- Hold briefly then exhale.
- Extend arms slowly to return to start.
- Keep chest pressed against pad throughout.
Coaching Tips
Form Cues
- Squeeze blades like a peanut.
- Elbows lead the pull.
- Chest stays down.
- Drive with back, not arms.
Breathing
Inhale during lowering phase, exhale as you pull and squeeze.
Tempo
2-1-1
Range of Motion
From full arm extension with shoulder blades protracted to elbows past midline with blades retracted and handles near torso.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain.
- Use lighter weight if form breaks.
- Maintain neutral spine with chest support.
- Stop if lower back strain occurs.
Spotting
Not typically needed due to machine design; use pin safeties if available.
Common Mistakes
- Using momentum to jerk weight.
- Rounding shoulders forward.
- Lifting chest off pad.
- Incomplete stretch at bottom.
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Acute lower back injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic extension
Build Up First
- Basic pulling form
- Core bracing competency
Also known as
Hammer Strength T-Bar Row, Neutral Grip T-Bar Row, Chest-Supported T-Bar Row
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