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