Chest Supported T-Bar Row: How-to, Tips & More
The Chest Supported T-Bar Row is a beginner compound exercise for your upper back. You do it with chest supported t bar row machine. It is a good fit when your goal is muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Chest Supported T-Bar Row
- Lie chest down on the pad and grip the handles.
- Let your arms hang straight.
- Row the handles up, squeezing your shoulder blades together.
- Lower with control.
Chest Supported T-Bar Row tips
- The pad takes the strain off your lower back.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Chest supported t bar row machine
Type
Compound
Chest Supported T-Bar Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Chest Supported T-Bar Row work?
The Chest Supported T-Bar Row mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Chest Supported T-Bar Row good for beginners?
Yes. The Chest Supported T-Bar Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Chest Supported T-Bar Row?
You need chest supported t bar row machine.
Add Chest Supported T-Bar Row to your program
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