Chest-Supported T-Bar Row
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine, Weight Plate
Primary muscle group
Rhomboids, Latissimus Dorsi
Secondary muscle groups
Middle Trapezius, Posterior Deltoid, Biceps Brachii
Movement pattern
Horizontal Pull
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Load the mid back and lats hard without any spinal or hip fatigue.
How it fits the system. A beginner-level horizontal pull entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Rhomboids, Latissimus Dorsi
Secondary muscles
Middle Trapezius, Posterior Deltoid, Biceps Brachii
Movement pattern
Horizontal Pull
Equipment
Machine, Weight Plate
Difficulty
Beginner
How to Perform
- Set the chest pad so the handles are within easy reach.
- Lie face down with the chest firmly against the pad.
- Take a neutral or pronated grip and let the arms hang.
- Row the handles towards the hips, driving the elbows back.
- Squeeze the shoulder blades together at the top.
- Lower under control to a full stretch.
Coaching Cues
- Keep the chest on the pad at all times.
- Lead with the elbows.
- Pause briefly at the top of each rep.
Common Mistakes
- Peeling the chest off the pad to cheat.
- Shrugging the shoulders up.
- Using a very short range with heavy plates.
Progressions & Regressions
Progressions
Add load or pause longer at the top.
Regressions
Reduce load and range.
When to Use It
When to use
For back volume when the lower back is already fatigued.
When not to use
Rarely contraindicated.
Programming
3 to 4 sets of 8 to 12 reps.
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