Movement overview

The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.

Step-by-step cues

1. Adjust the chest pad on the T-Bar row machine to align with your chest when seated.
2. Sit on the bench and plant your feet firmly on the ground.
3. Lean forward to grasp the handles with a neutral grip, keeping your chest against the pad.
4. Engage your core and retract your shoulder blades.
5. Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
6. Slowly extend your arms to return to the starting position without losing tension in your back muscles.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your chest remains in contact with the pad throughout the exercise to maintain stability.
• Focus on pulling with your back muscles rather than your arms to maximize engagement.
• Keep a controlled tempo; avoid using momentum to lift the weight.
• Breathe out as you pull the handles towards you and inhale as you return to the starting position.
• Adjust the weight so that you can perform each rep with proper form without straining.