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Chest Supported T-Bar Row
The Chest Supported T-Bar Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: mid traps 16%, lats (upper) 15% and rhomboids 15%.
How to do it
- Load plates on the T-bar station and step onto the foot platform.
- Lie with the chest on the angled pad and grip the handles.
- Lift the bar off the rack with straight arms.
- Row the handles toward the chest, driving the elbows back past the torso.
- Lower slowly until the arms are straight, then rack the bar after the last rep.
Tips
- Use smaller plates for a longer range before the plates touch the pad.
- Keep the chest on the pad and let the back do the work.
Common mistakes
- Heaving the chest off the pad to lift more weight.
- Not lowering all the way to straight arms.
- Letting the head drop or crane up.
Muscles worked by the Chest Supported T-Bar Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). The pad takes the lower back out. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Chest Supported T-Bar Row alternatives
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Similar exercises
Frequently asked questions
What muscles does the Chest Supported T-Bar Row work?
Mainly the mid traps, lats (upper) and rhomboids. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Chest Supported T-Bar Row good for beginners?
The Chest Supported T-Bar Row is rated intermediate. If you are new, learn the Chest Supported Dumbbell Row first and build up from there.
What is a good alternative to the Chest Supported T-Bar Row?
For example the Helms Row, Chest Supported Dumbbell Row and Australian Pull Up. They train mostly the same muscles, some with different equipment.
How do you make the Chest Supported T-Bar Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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