Chest Supported T-Bar Row
Lying T-Bar Row, Incline T-Bar Row, Chest Supported Row, CSR, Bench Supported Row
Strength, Hypertrophy, Endurance
T-Bar Row Machine with Chest Support Pad
Lifting Straps, Chalk
T-Bar Row, Dumbbell Chest Supported Row, Barbell Chest Supported Row
Chest Supported T-Bar Row Instructions with Pictures
1. Starting Position
2. Concentric Movement
4. Eccentric Movement
Common Chest Supported T-Bar Row Errors to Avoid
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.