Chest-Supported T-Bar Row Guide: How-To, Benefits, and Alternatives [Video]

Bent-over rowing exercises can be challenging for beginners as they place significant strain on the lower back. Even experienced lifters employ significant body English during rowing exercises, which removes the tension from the target muscles. 

This is why I believe that implementing variations such as chest-supported T-bar rows in your workouts is crucial. The chest-supported T-bar row eliminates core muscle engagement, allowing you to focus on the upper back muscles. 

Let’s start with a simple step-by-step guide about performing chest-supported T-bar rows correctly so you get the most out of the movement.

Here is how to perform this exercise with a picture-perfect form:

Step One — Assume the Starting Position

Load the T-bar with an appropriate weight. Place your feet hip-width apart on the chest-supported T-bar machine’s platform and your chest against the inclined pad. Grab the T-bar handles with an overhand grip and unrack the bar so your arms are fully extended. Ensure your head, neck, …