Exercise library
Back
Chest-Supported T-Bar Row
- Primary muscle
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Machine
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Lie chest-down on the angled pad and grip the handles with arms hanging. Row the weight by driving your elbows back and squeezing your shoulder blades, then lower slowly to full extension.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Hammer Strength RowMachineHorizontal pull
- Machine Seated RowMachineHorizontal pull
- Band Pull-ApartBandHorizontal pull
- Band Seated RowBandHorizontal pull
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: