Setup and loading
Upper chest on the edge of the pad.
How to do the chest-supported t-bar row step by step
- Rest your chest on the machine pad.
- Grab the handles and pull toward your chest.
- Lower slowly.
Form cues
- Chest on the pad
- Squeeze your shoulder blades
Common mistakes
- Lifting your chest off the pad
Advertisement
Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Variations and similar exercises
Alternating Renegade Row
Traps & mid back
Landmine T-Bar Row
Traps & mid back
Bent-Over Dumbbell Row
Traps & mid back
Bodyweight Bar Row
Traps & mid back
Bent-Over Barbell Row
Lats, Traps & mid back
One-Arm Kettlebell Row
Traps & mid back
Reverse-Grip Barbell Row
Traps & mid back
Seated One-Arm Cable Row
Traps & mid back
Advertisement