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Chest-Supported T-Bar Row 9s · no sound

Chest-Supported T-Bar Row

A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge.

Primary muscle
Lats, Traps
Equipment
Machine
Difficulty
Beginner
Movement
Pull
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How to do it

  1. Load plates onto the T-bar row post and set the chest pad height.
  2. Lie chest down on the pad with your feet flat on the platform.
  3. Take the handles with a neutral or overhand grip and straighten your arms.
  4. Brace your abdominals and pull your shoulder blades together.
  5. Row the handles back until your elbows pass the line of your torso.
  6. Lower the load under control to a full stretch and repeat.

Common mistakes

  • Pushing the chest off the pad to finish the rep, which loads the lumbar spine.
  • Cutting the range short at the bottom, so the lats never reach full stretch.
  • Leading with the hands instead of the elbows, which shifts work to the biceps.
  • Choosing a load that forces jerky partial reps, which trains momentum not the back.

Muscles worked

Primary
LatsTraps
Secondary
BicepsFront Delts

Same movement, other equipment

Bent Over Two-Dumbbell Row Palms In Beginner Bent Over Two-Dumbbell Row Palms In Lats Dumbbell Chest-Supported Dumbbell Row Beginner Chest-Supported Dumbbell Row Lats Dumbbell Dumbbell Row Bilateral Beginner Dumbbell Row Bilateral Lats Dumbbell Dumbbell Row Unilateral Beginner Dumbbell Row Unilateral Lats Dumbbell

Similar exercises

Hammer Strength High Row Beginner Hammer Strength High Row Lats Machine Hammer Strength Iso-Lateral Row Beginner Hammer Strength Iso-Lateral Row Lats Machine Smith Machine Bent-Over Row Intermediate Smith Machine Bent-Over Row Lats Machine Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Inverted Row Beginner Inverted Row Lats Bodyweight

Good to know

What muscles does the Chest-Supported T-Bar Row work?
Mainly the lats and traps. It also works the biceps and front delts.
What equipment do you need for the Chest-Supported T-Bar Row?
It uses a machine. Without it, the Bent Over Two-Dumbbell Row Palms In and the Chest-Supported Dumbbell Row train the same muscles the same way.
Is the Chest-Supported T-Bar Row good for beginners?
GymVim rates it beginner.

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