T-Bar Machine Row
The T-Bar row is a very simple exercise, but people often still do it wrong.
It's a great back exercise. It works the lats, middle and lower traps, rhomboids and rear delts depending on what grip you use. The pad makes the pressure off the lower back, which is useful if you're doing exercises like the squat, deadlift, and overhead press. You can work your upper back while giving your lower back a rest.
How to do the Chest Supported T-Bar Row
Brace your core during the lift, and don't lift your chest off the pad at any point. Your body should be rigid throughout the set.
It's a great back exercise. It works the lats, middle and lower traps, rhomboids and rear delts depending on what grip you use. The pad makes the pressure off the lower back, which is useful if you're doing exercises like the squat, deadlift, and overhead press. You can work your upper back while giving your lower back a rest.
How to do the Chest Supported T-Bar Row
- Place your sternum against the pad. Your feet will be placed wherever it is comfortable, and this will largely depend on your height. Once your feet are set, you don't move them again and keep tensing in your legs.
- Keep your neck in a neutral position throughout.
- Brace your core during the lift, and don't lift your chest off the pad at any point. Your body should be rigid throughout the set.
- Unrack the bar and bring it to your midline.
- Ensure your shoulders are in a neutral position before you pull.
- Pull the bar until and your hands are in line with your torso and pause briefly before lowing it to the starting position.
- Don't cheat and do half reps. If you can't do the full range of motion you should lower the weight.
Brace your core during the lift, and don't lift your chest off the pad at any point. Your body should be rigid throughout the set.