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
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.
Keep the chest pressed into the pad.
Row the handles up by driving the elbows back.
Squeeze the shoulder blades at the top.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.