A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Finisher
5m
9 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Increases back density and strength by engaging multiple pulling muscles simultaneously.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
75s
How to Perform
- 1.Stand over the T-bar row machine and grab the handles with a neutral grip.
- 2.Keep your torso at a 45° angle and pull the bar toward your chest.
- 3.Squeeze shoulder blades together at the top, then lower slowly.
Pro Tips
- •Keep chest up and back straight.
- •Don’t jerk the bar off the floor.
- •Focus on controlled contractions.
Equipment
T-Bar Row Machine or Landmine Attachment
Safety
Avoid rounding back; brace your core.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.