Machine Plate Loaded T Bar Row

A plate-loaded T-bar row that builds the lats and mid-back through a heavy hip-hinge pull — the gym's classic mass-builder.

Back Machine Strength

Step by step

1. Load plates onto the T-bar's loading sleeve and step astride the bar with feet shoulder-width apart.
2. Hinge at the hips with a flat back and a slight knee bend until you can grip the handles.
3. Brace your core hard and squeeze your shoulder blades back and down to lock the torso position.
4. Pull the bar up toward your lower chest by driving the elbows back, leading with the upper back.
5. Pause briefly at the top of the pull, squeezing the lats and mid-back hard before reversing.
6. Lower the bar slowly over 2 to 3 seconds back to the start, keeping the hinge position locked the whole rep.

Muscles and equipment

Target muscle

Lats

Secondary muscles

none

Equipment

Machine

Type

Strength

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