Exercise Name | Chest Supported T-Bar Row |
Also Called | Lying T-Bar Row, Incline T-Bar Row, Chest Supported Row, CSR, Bench Supported Row |
Primary Muscles | |
Secondary Muscles | |
Function | Strength, Hypertrophy, Endurance |
Mechanics | Compound |
Force | Pull |
Required Equipment | T-Bar Row Machine with Chest Support Pad |
Optional Equipment | Lifting Straps, Chalk |
Experience | Beginner |
Rep Range | 5-20 |
1-0-x-1 | |
Variations | T-Bar Row, Dumbbell Chest Supported Row, Barbell Chest Supported Row |
Alternatives | Seated Cable Row, Pendlay Row, Bent Over Barbell Row, One Arm Dumbbell Row |
Chest Supported T-Bar Row Instructions with Pictures
1. Starting Position
Position yourself so that your sternum, or "breastbone," is fully on the pad. You don't want the lower part of your sternum (near the solar plexus) to jam into the edge of the pad. Not only can that be painful, but it will mess up your form. Source for this image and images below: University of Fitness Technology
Choose whichever grip position you prefer. A wider grip width and/or straighter handles will hit the rear delts a bit more. Whereas, a closer grip width and/or angled handles will hit the lats a bit more. SIDE NOTE: The guy in this image is shown grasping the angled handles here, but in the rest of the photos (below) he's actually using the straight handles. The video where this image was taken from must have spliced two different clips together -- sorry for any confusion.
Hoist the T-bar up off the pin on the side of the machine, and guide it to the center. Once you're holding it there in the center, motionless, with your arms straight and shoulder blades in a neutral position, you're in the starting position and ready to begin the lift.
2. Concentric Movement
Pull through your elbows and focus on using your back to do the lifting. Not just your arms. Remember: FULL range of motion. No half reps!
3. Midpoint
Note the elbows are at about 45 degrees relative to the torso. Also, note the full range of motion and perfectly neutral neck posture at the peak of the motion. Try to aim for exactly this.
Note how he brings his shoulder blades ALL the way together: fully retracted. This requires really focusing on, and activating, your rhomboids/mid-traps, in particular.
4. Eccentric Movement
Keep the load under control as you lower it. Maintain a neutral posture (including your neck) just like the guy in this photo. This means bracing the core and keeping some tension in the legs. Just because you're laying on your belly, doesn't mean it's nap time!
Extend your elbows fully and stretch at the bottom. Ease into the stretch; don't just drop the weight. Also, you don't want to stretch so much that your shoulders are at risk. Keep some tension and keep the shoulder joint in its socket.
Allow your shoulder blades to glide down, around you rib cage as you embrace a mild to moderate stretch throughout your mid back musculature.
5. Repeat
Common Chest Supported T-Bar Row Errors to Avoid
Mistake: | Solution: |
---|---|
Not Going Through a Full ROM | The weight is most likely too heavy and should be reduced until a full ROM can be achieved. |
Biceps Doing More Work Than Lats | If the elbows are flaring too hard during the concentric movement (which is a viable variation for this lift), the majority of the work will be done by the traps, rhomboids, rear delts, and arms instead of the lats. Slightly tuck the elbows to maximally engage the lats. |
Shoulder Going “Out” on the Eccentric | Each rep should be performed with the scapulas in a safe shoulder position. This means no more than slightly protracted at the bottom of the eccentric rep (the rest of the rep, it should be anywhere between neutral to fully retracted depending on which point you're at in the motion). This is especially important during the eccentric phase so that the shoulder does go “out” of the socket. Try to imagine “pulling the bar apart” during the entire lift. This will help reinforce active shoulder. |
Pulling Like a Limp Fish Out of Water | Don’t try to use momentum generated from the trunk in order to get more ROM out of the exercise. Actively bracing the core and performing a slight anterior pelvic tilt will help reduce any extra trunk extension. |
Chest Supported T-Bar Row Tips
- Slightly tuck the elbows during the pull to maximally activate the lats.
- Actively brace the core and slightly tilt the hips forward.
- Pause slightly at the mid point to maximally activate the lats and mid-back musculature.
- Keep the shoulder blades retracted during the entire movement.
- Do not relax during the eccentric phase.
- Go wider and/or use the straight handles to emphasize the rear delts more. Go narrower and/or use the angled handles to emphasize the lats more. Avoid the former if you have any pre-existing shoulder joint or rotator cuff issues.
Is the Chest Supported T-Bar Row Right for You?
The chest supported row is an excellent option for individuals who have a hard time maintaining a neutral posture during other row variations. With this movement, the majority of the postural support is taken over by the inherent position of the upper body on the bench.
Because postural control is a little less of a concern with this row variation, this can be used to very effectively progressively overload the target back muscles, to achieve muscle and strength gains over a long period of time.