Smart Workout Diary

Chest-Supported T-Bar Row

The chest-supported T-bar row is a compound pulling exercise performed with the chest braced against a pad while rowing a T-bar handle toward the torso. It primarily trains the upper back, with assistance from the lats, rear delts, and biceps. The chest support reduces the demand on the lower back and helps focus the movement on controlled upper-body pulling strength.

Demonstration

Demonstration: Chest-Supported T-Bar Row

Instructions

  1. Adjust the chest pad and foot platform so your chest is firmly supported and you can reach the handles with straight arms.
  2. Stand securely on the platform, brace your abdomen, and grasp the handles with a neutral spine.
  3. Pull the handles toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
  4. Pause briefly without lifting your chest from the pad or shrugging your shoulders.
  5. Lower the handles under control until your arms are extended, then repeat.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Rear Delts, Biceps
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Choose a load that allows you to keep your chest in contact with the pad throughout the set.
  2. Lead with your elbows rather than pulling mainly with your hands and forearms.
  3. Avoid using momentum or shortening the lowering phase to move more weight.
  4. Keep your neck relaxed and in line with your spine instead of looking upward.
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