Chest-Supported T-Bar Row primarily works the mid-back, lats, and biceps. It is categorized as a pull movement and uses Barbell and rack.
- Primary muscles
- mid-back and lats
- Equipment
- Barbell and rack
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Chest-Supported T-Bar Row
- Chest on pad, neutral spine
- Pull handles to lower ribs
- Squeeze shoulder blades — control the descent
Common mistakes
- Lifting chest off pad to heave weight — reduce load
Muscles worked
The primary catalog target is mid-back, with lats and biceps also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Chest-Supported Row · Seated Cable Row
Put Chest-Supported T-Bar Row into a plan that adapts.
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