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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Chest-Supported T-Bar Row
BackBeginner

Chest-Supported T-Bar Row

A T-bar row on a plate-loaded machine with a chest pad. Lets you row heavy loads for the mid-back without lower-back fatigue.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids
  • Traps (Trapezius)

Secondary muscles

  • Teres Major
  • Rear Delts
  • Biceps
Sets
3–4
Reps
8–12
Rest
60–90s

How to perform

Chest-Supported T-Bar Row movement

Main muscles working (thicker lines)

Starting position

Stand on the machine platform with the chest on the pad and grip the handles with arms extended.

  1. 1

    Keep the chest pressed into the pad.

  2. 2

    Row the handles up by driving the elbows back.

  3. 3

    Squeeze the shoulder blades at the top.

  4. 4

    Lower under control to a full stretch.

Breathing: Exhale on the row, inhale on the lower.

Coaching tips

  • Chest on the pad

  • Pull with the elbows

  • Full stretch each rep

Common mistakes

  • Lifting the chest off the pad

  • Shrugging the load

  • Partial range

Safety notes

  • Set the pad height so you can reach the handles without rounding.

Details

Body parts
Back · Arms · Upper Body
Equipment
Machine
Movement
Horizontal Pull
Exercise type
Compound
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Smith Machine Bent-Over RowBeginner→

Variations

  • T-Bar RowIntermediate→

Similar Exercises

  • Chest-Supported Dumbbell RowBeginner→
  • Seated Machine RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.