Chest-Supported T-Bar Row
- Main muscle
- Back
- Also works
- Biceps, Shoulders
- Difficulty
- Beginner
- Movement
- Horizontal pull · Multi-joint
Equipment
- T-bar row machine
How to do it
- Adjust the foot platform, or stand on the step, so your upper chest is at the top of the pad, then load the weight.
- Lie face down on the pad, grab the handles and lift the weight off its rest with arms straight.
- Pull the handles up toward your body, elbows close, squeezing your back.
- Lower the weight slowly until your arms are straight.
Beginner tip: Keep your chest on the pad and lead the pull with your elbows.