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Back

Chest-supported T-bar row: how to do it right

On the chest-supported T-bar row you lie face down on an incline pad and pull the lever towards your chest. It lets you load heavy without straining your lower back.

Main muscle
Back
Also works
Biceps, Rear delts
Equipment
T-bar row machine
Level
Intermediate
Chest-supported T-bar row: start position
Start position
Chest-supported T-bar row: end position
End position

Step by step

  1. Lie with your chest on the pad and feet on the platform.
  2. Grab the handles with straight arms.
  3. Pull towards your chest, driving your elbows back and squeezing your shoulder blades.
  4. Lower under control until your arms are straight.

Tip: A wide grip works your upper back more; a close grip, your lats.

Common mistakes

Lifting your chest off the pad

Keep your chest on the pad throughout the set.

Half reps

Straighten your arms at the bottom and squeeze your shoulder blades at the top.

Jerking

Go up and down with control, without bouncing.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Is it better than the barbell row?

It works the same muscles with your back supported. A good option if your lower back limits you.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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