Chest-Supported T-Bar Row
With the chest on the pad, row the handles to the ribs and squeeze the mid-back at the top.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Machine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the upper back, for when the machine is taken or you want a change.
Questions
- What muscles does the Chest-Supported T-Bar Row work?
- The Chest-Supported T-Bar Row mainly works the upper back and lats.
- What equipment do you need for the Chest-Supported T-Bar Row?
- A machine.
- How many sets and reps of the Chest-Supported T-Bar Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Chest-Supported T-Bar Row?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Chest-Supported T-Bar Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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