At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Chest against the pad, feet on the plate.
- Wide grip for upper back, narrow for lats.
- Let the bar all the way down into the stretch.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
The chest support takes the lower back out of it (unlike the regular T-bar row), so you can train heavy and close to failure.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Machine Row · Machine · rating S
- T-Bar Row · Barbell · rating B
- Chest-Supported Dumbbell Row · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chest-supported T-bar row.
Let Mitta set the weight.
Mitta plans the chest-supported T-bar row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chest-supported T-bar row
What muscles does the chest-supported T-bar row work?
The chest-supported T-bar row mainly trains your back. Your rear delts and biceps help.
How many reps of the chest-supported T-bar row should I do?
Mitta plans the chest-supported T-bar row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chest-supported T-bar row?
Good alternatives that train the same muscle are the chest-supported machine row, T-bar row and chest-supported dumbbell row.
Is the chest-supported T-bar row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the chest-supported T-bar row have rating A?
The chest support takes the lower back out of it (unlike the regular T-bar row), so you can train heavy and close to failure.