Back · Compound

Chest-Supported T-Bar Row

A machine row with the chest on a pad that builds the upper back without loading the lower back.

MAIN MUSCLE
Upper back
ALSO WORKS
Lats, Rhomboids, Biceps
EQUIPMENT
Machine
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the pad so your chest rests on it and you can reach the handles with straight arms.

  2. Plant your feet on the platform, lift the weight off the rest and let the shoulder blades spread.

  3. Pull the handles toward your lower chest, driving the elbows back and squeezing the shoulder blades together.

  4. Pause for a moment, then lower until the arms are straight again.

COMMON MISTAKES

  • Lifting the chest off the pad to finish the rep; keep the chest pressed down and lower the weight if you cannot.
  • Shrugging the shoulders toward the ears; keep them down and lead with the elbows.

TIPS

  • Let the shoulder blades move forward fully at the bottom to use the whole range.

QUESTIONS

Which muscles does Chest-Supported T-Bar Row work?

The main muscle is Upper back. It also works Lats, Rhomboids, Biceps.

How many reps should I do?

FORGE suggests 8-12 reps for Chest-Supported T-Bar Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Chest-Supported T-Bar Row?

These train the same muscles: T-Bar Row, Machine Row.