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Linear T-Bar Row

A chest-supported, plate-loaded row that trains the lats, upper back and elbow flexors. Adjustable handles allow different grips and elbow paths, while the carriage follows a fixed linear track.
PRIMARY MUSCLE
Latissimus dorsi — particularly with the elbows travelling relatively close to the torso.
SECONDARY MUSCLES
Middle trapezius · Rhomboids · Posterior deltoid · Teres major · Biceps brachii · Brachialis · Brachioradialis · Rotator-cuff muscles
MUSCLES INVOLVED
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

With the carriage resting, adjust the chest pad and foot platform so your chest is supported, your feet are secure and both handles are comfortably reachable. Set equal handle spacing and choose a comfortable grip. Add a manageable load, establish chest contact and brace before beginning.
  • Adjust the machine before lifting
  • Chest supported comfortably
  • Feet secure on the platform
  • Handles equally spaced
  • Grip suits the intended elbow path
  • Wrists aligned with the forearms
  • Test the setup with a light load
Equipment & Machine Setup

CHEST PAD & FOOT PLATFORM

Use both adjustments to create a stable position with enough reach for controlled arm extension. Avoid placing the pad against the throat or allowing its edge to press painfully into the ribs.

HANDLES

Adjust handle spacing symmetrically. The rotating grips allow neutral, pronated or supinated hand positions. Choose a position that allows comfortable wrist and shoulder movement.

LOADING & TRACKING

Load the designated carriage horn within the machine’s stated limit. Record the chest-pad setting, platform setting, handle spacing, grip and added plates so sessions can be compared consistently.

02

Execution

Begin with your chest supported and your arms extended within a comfortable range. Pull the handles towards your torso by moving the upper arms backwards and bending the elbows. Allow controlled shoulder-blade movement while keeping your chest against the pad.
Finish where you can maintain shoulder control without lifting your chest or forcing the elbows excessively behind the body. Lower smoothly, allowing the arms to extend and the shoulder blades to move forwards without collapsing the torso. After the final repetition, return the carriage fully to its resting position before releasing the handles.
  • Maintain chest contact
  • Move the elbows along the chosen path
  • Allow controlled shoulder-blade movement
  • Keep wrists steady
  • Finish without forcing extra range
  • Lower smoothly
  • Keep the carriage under control
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • “Keep your chest heavy on the pad.”
  • “Move your elbows back without throwing your body.”
  • “Let the shoulder blades move; keep the torso steady.”
  • “Reach under control, then row.”
  • “Stop the pull before your shoulders roll forwards.”
02

Common Errors

  • Lifting the chest to move a heavier load
  • Driving through the legs to jerk the carriage
  • Shrugging excessively during the pull
  • Bending the wrists to finish the repetition
  • Forcing the elbows too far behind the torso
  • Collapsing the upper back at the bottom
  • Using different handle settings on each side
  • Dropping or bouncing the carriage
Important Considerations
Grip width and elbow path change the movement demands. A comfortable, closer elbow path is a useful option for greater lat emphasis; a wider path can place more emphasis on the upper back. Both remain compound rowing movements.
Chest support reduces the need to hold an unsupported bent-over position, but does not remove all trunk involvement. The fixed track must suit your body dimensions and comfortable shoulder range. Consistent machine settings are essential when tracking progress.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
The row combines movement of the upper arms, elbow flexion and shoulder-blade control. The latissimus dorsi and teres major contribute to shoulder extension, while the posterior deltoid contributes according to the elbow path. The trapezius and rhomboids control the scapulae, and the elbow flexors assist the pull.
  • Latissimus dorsi contributes to shoulder extension
  • Teres major assists shoulder extension
  • Posterior deltoid contributes to extension and horizontal abduction
  • Middle trapezius and rhomboids contribute to scapular retraction
  • Biceps, brachialis and brachioradialis flex the elbows
  • Rotator-cuff muscles help stabilise the shoulder
Biomechanics
The carriage follows a fixed, inclined linear path. The exercise combines shoulder extension, varying amounts of horizontal abduction, elbow flexion and scapular movement. Chest support provides external torso support, while handle spacing and elbow path influence the joint positions and muscular demands.
A straight carriage path does not mean constant joint torque or muscle tension. These also depend on body position, joint angles, moment arms and acceleration.
  • Fixed linear carriage path
  • Compound shoulder and elbow movement
  • Chest support provides external stability
  • Elbow path changes shoulder movement demands
  • Handle settings affect reach and pulling position
  • Scapular movement can occur without torso movement
  • Joint demands change throughout the repetition
  • Plate load is not a direct measure of muscle tension
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Closer neutral-grip row with elbows near the torso
  • Wider pronated-grip row with a more abducted elbow path
  • Supinated-grip row where wrists and elbows remain comfortable
  • Brief-pause row with the same controlled range
  • Strap-assisted row when grip is limiting
Programming
  • Supported horizontal pulling for back development
  • Progressive machine rowing strength
  • Additional pulling volume alongside vertical pulls
  • Back training when an unsupported bent-over position is undesirable
  • Practising consistent elbow and shoulder-blade control
Typical Rep Range 6–15+
Programming Note
Use 6–15 repetitions as a practical starting range. Sets of 15–20 can also be useful when control remains consistent. Begin with 2–4 working sets, usually leaving 1–3 repetitions in reserve. Increase the load when target repetitions are achieved without losing chest contact or shortening the established range. These are programming recommendations, not demonstrated optimal settings for this model.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder symptoms during reaching or pulling
  • Elbow or wrist symptoms with the selected grip
  • Painful chest or rib pressure from the pad
  • A machine setup that requires an uncomfortable neck or trunk position
  • A starting resistance that is too heavy for controlled repetitions
Possible Modifications
  • Reduce the added load
  • Adjust chest-pad and platform positions
  • Use a more comfortable grip or handle spacing
  • Bring the elbows closer to the torso
  • Shorten the range temporarily to a comfortable, controlled range
  • Use straps when grip limits the intended back training
  • Choose another supported row if the machine does not fit
Safety Note
Confirm that adjustment pins are fully engaged before lifting. Keep hands, clothing and other people clear of the carriage, guides and loading area. Use the designated loading horn and follow the machine’s displayed limits. Return the carriage under control before releasing the handles or changing the load.