Chest-Supported T-Bar Row
Chest against the pad of the T-bar machine; the support takes the lower back out of the lift entirely.
How to do it
Setup
Chest on the machine's pad, feet on the rests, handles gripped below.
Steps
- Row the handles up, elbows along the body.
- Squeeze the blades without lifting the chest off.
- Lower into a long stretch.
Common mistakes
Chest popping off the pad: the support is the exercise; stay glued. Loading past the squeeze: the pad exposes cheating instantly. Short pulls: handles to the end of the range.
Breathing
Exhale on the row, inhale lowering.
