Back
Plate Loaded T-Bar Row
The Plate Loaded T-Bar Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, mid traps 15% and lats (upper) 15%.
How to do it
- Load the lever and step onto the foot platforms facing the handles.
- Hinge at the hips with soft knees until the torso is at about 45 degrees and grip the handles.
- Lift the lever off its rest with straight arms and a flat back.
- Row the handles to the lower chest, driving the elbows back.
- Lower slowly until the arms are straight.
Tips
- Keep the hips back and the weight on the mid-foot.
- Hold the torso angle fixed through the set.
Common mistakes
- Standing up more with each rep.
- Rounding the lower back.
- Jerking the weight up with the legs.
Muscles worked by the Plate Loaded T-Bar Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Plate Loaded T-Bar Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
- Smith Machine Bent Over Row (Underhand)
- Hammer Strength Row
- Iso Lateral Row
- Iso-Lateral D.Y. Row
- Leverage Row
Frequently asked questions
What muscles does the Plate Loaded T-Bar Row work?
Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Plate Loaded T-Bar Row good for beginners?
Yes. The Plate Loaded T-Bar Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Plate Loaded T-Bar Row?
For example the Barbell Iso Row, Barbell Row and Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Plate Loaded T-Bar Row harder?
Add weight or reps, or move on to the Barbell Iso Row and Barbell Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.