Chest Supported T Bar Row

Take your upper body workout to new heights with one of the best exercises out there – the chest supported t bar row machine. This exercise is effective in building strength and muscle mass while engaging nearly every back muscle specifically. Not only will you be able to improve posture, but this variation of an underhand row emphasizes multiple areas at once and provides an excellent challenge while avoiding much strain on the lower back – even when heavier weights are used! Get all the information you need including benefits, variations, safety tips, and muscles worked by reading our blog post today!

Chest Supported T Bar Row Muscles Worked

The chest supported t bar row machine targets your back muscles, primarily. These include:

  • The trapezius (traps)
  • The rhomboid
  • The latissimus dorsi (lats)
  • The teres major and minor muscles
  • The posterior deltoid (rear shoulder)
  • The erector spinal muscles
  • The rotator cuff muscles
  • The infraspinatus (middle back)
  • The serratus anterior (chest and ribcage)

Basically, it’s a compound exercise that will work most of your upper body muscles.

Benefits of Doing Chest Supported T Bar Row Machine Exercise

The Chest Supported T Bar Row Machine provides numerous benefits, including:

  • Improved posture and core strength
  • Increased back stability and flexibility
  • Improved muscular endurance
  • Increased muscle mass
  • Strengthened shoulder girdle muscles
  • Greater range of motion
  • Improved sports performance

How to Perform Chest Supported T Bar Row

  1. Start off by setting the Chest Supported T Bar Row machine to a weight that you feel comfortable with.
  2. Place your feet on either side of the bar, about shoulder-width apart.
  3. Keep your chest pressed against the pad and reach out to grab the bar with an overhand grip, palms facing down. Make sure your hands are slightly wider than shoulder-width apart and your arms are straight.
  4. Inhale and then start to pull the bar towards you, keeping your elbows tucked close to your body.
  5. Exhale as you pull, keeping the bar close to your body.
  6. When the bar reaches your chest, pause and squeeze your back muscles before slowly lowering the bar back to its starting position.
  7. Repeat this motion for the desired number of reps and sets.

Variations to Perform Chest Supported T Bar Row Exercise

The Chest Supported T Bar Row can also be performed using different grips and positions to increase the intensity of the exercise.

  1. Underhand Grip: Grab the bar with an underhand grip, palms facing up. This variation emphasizes more of the lower lats and rhomboids.
  2. Chest Supported Single Arm Row: If you want to target one side of your back more than the other, switch to a Chest Supported Single Arm Row.
  3. Chest Supported Single Arm Alternating Rows: This variation requires you to alternate arms and perform the Chest Supported T Bar Row with one arm at a time.

Safety Tips for T Bar Chest Supported Row Exercise

  • When performing t bar chest supported row exercise, it is important to keep a few safety tips in mind:
  • Make sure you adjust the Chest Supported T Bar Row machine to your height before you start the exercise.
  • Keep your chest firmly pressed against the pad throughout the entire motion.
  • Don’t overtrain or lift too heavy – your back muscles should be the focus and not other parts of your body.
  • Always make sure to warm up before doing the Chest Supported T Bar Row exercise.
  • Don’t jerk the weight and don’t let your form suffer in order to lift heavier.
  • Make sure that your grip is secure and that you are using an appropriate weight for your level of fitness.
  • Stop immediately if you feel any pain or discomfort.


The Chest Supported T Bar Row Machine is an effective exercise for targeting your back muscles – not only does it engage nearly every muscle in the back, but it also helps to improve posture, flexibility, and overall strength. Be sure to follow the safety tips provided when performing Chest Supported T Bar Row exercises and keep your form and range of motion in mind. With this exercise, you can take your upper body workout to new heights!

Read Also: The Ultimate Guide to the Kneeling Cable Pullover Exercise

Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like

How to Perform Lat Pushdown for a V-Shaped Back?

If you’re looking to build a massive, powerful back, then the Lat…

The Ultimate Guide to the Kneeling Cable Pullover Exercise

A kneeling cable pullover is a great exercise to target the lats,…

Dumbbell Shoulder Flys: A Complete Guide to Build Stronger Shoulder Muscles

Having strong shoulders is essential for overall upper body strength and stability.…

EZ Bar Upright Row Exercise Guide: How To, Benefits, Muscles Worked, and Variations

The EZ bar upright row is a popular exercise in weightlifting and…