Chest-Supported T-Bar Row
Lie face-down on the angled pad of a T-bar row machine with your chest supported and feet planted. Grab the handles and let your arms hang fully extended, then row the weight up by driving your elbows back and squeezing your shoulder blades together. Pause briefly at the top, then lower under control to a full stretch. The chest support removes lower-back strain and momentum, so the back muscles do all the work.
How it is executed
- Lie face-down on the angled pad of a T-bar row machine with your chest supported and feet planted.
- Grab the handles and let your arms hang fully extended, then row the weight up by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top, then lower under control to a full stretch.
- The chest support removes lower-back strain and momentum, so the back muscles do all the work.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Seated row machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
