T-Bar Row - Chest Supported

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the T-bar row machine to your height and load the desired weight plates.
   • Lie face down on the chest support pad, ensuring your chest is comfortably positioned and your feet are flat on the ground.
2. Step 2Grab the Handles
   • Reach down and grab the handles or the bar with a neutral grip (palms facing each other).
   • Ensure your arms are fully extended and your shoulders are relaxed.
3. Step 3Position Your Body
   • Engage your core and retract your shoulder blades to prepare for the lift.
   • Keep your head in a neutral position, looking slightly ahead rather than down.
4. Step 4Lift the Weight
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Aim to bring the handles to your lower ribcage, keeping your elbows close to your body.
5. Step 5Lower the Weight
   • Slowly extend your arms back to the starting position, ensuring control throughout the movement.
   • Maintain your chest against the pad and your body position throughout the lowering phase.
6. Step 6Repeat
   • Continue to perform the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form and control with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully set the handles back down.
   • Stand up from the machine, ensuring to keep your back straight and avoid any sudden movements.