A chest-supported horizontal pulling exercise performed on a leverage machine that primarily develops the back muscles.
How to do the Chest Supported T-Bar Row#
- Set the chest pad so your torso lies flat and your feet are steady, then grasp the machine handles.
- Start with your arms extended and your shoulders down and slightly retracted.
- Pull the handles toward your sternum by drawing your shoulder blades together and bending your elbows.
- Hold briefly at the top and consciously squeeze your mid-back.
- Lower the handles under control until your arms return toward full extension while keeping your chest on the pad.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Rear delts (Posterior Deltoid), Traps (Trapezius), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Lifting or arching the chest off the pad.
- Using momentum or jerking the machine instead of controlled movement.
- Pulling mainly with the arms instead of initiating with scapular retraction.
- Allowing the shoulders to round forward at the end of the rep.
