Chest-Supported T-Bar Row

Lats, Traps, RhomboidsT-Bar Row Platform

A machine row variation with chest support that takes your lower back out of the equation. This lets you focus entirely on driving heavy fatigue into your lats and rhomboids.

How to do it

1Lie chest-down against the pad, plant your feet firmly on the platform, and grab the handles.

2Keep your back flat, drop your shoulders down, and let your arms stretch forward slightly.

3Exhale and pull the handles toward you, driving your elbows back and pinching your shoulder blades together.

4Pause at peak contraction to maximize tension in your back.

5Inhale and slowly lower the weight back down under control.

Common mistakes

Lifting your chest off the pad, introducing momentum and compromising safety.

Shrugging your shoulders up to your ears, shifting work from your lats to your upper traps.

Letting the weight drop fast and uncontrolled, stressing your tendons and shoulder joints.

Breathing

Exhale as you pull the handles toward you, and inhale as you stretch back out.

Make it harder or easier

To make it easier, lower the resistance and focus on full range of motion.

To make it harder, hold a pause at peak contraction on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.