Chest-supported T-bar row: How to Do It, Muscles Worked

Step by step

Lie chest on the pad, grip the handles, arms straight.
Pull your elbows back, squeezing your shoulder blades together.
Pause briefly, then lower slowly until your arms are straight.

What you should feel

A squeeze across your mid back and shoulder blades; your lower back should stay relaxed and pain free.

Common mistake

Lifting your chest off the pad to heave the weight; use a lighter load and keep your chest down.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Upper back Lats

Helps

Rear shoulders Biceps

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Chest-supported rowUpper back, Lats

T-bar rowUpper back, Lats

Incline dumbbell rowUpper back, Lats

Neutral-grip dumbbell rowUpper back, Lats

Two-arm kettlebell rowUpper back, Lats Body weightLying Y-T-W raiseUpper back, Rear shoulders

Questions

What muscles does the chest-supported T-bar row work?

Chest-supported T-bar row mainly works your upper back and lats. It also helps your rear shoulders and biceps.

Can I do the chest-supported T-bar row at home?

Not easily, it needs this: machines. At home, try instead: chest-supported row, incline dumbbell row, and neutral-grip dumbbell row.

How many sets and reps of the chest-supported T-bar row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your upper back

Chest-supported T-bar row