Chest-Supported Row (T-Bar)
A machine-based pulling exercise that targets the upper back and lats while keeping the chest stabilized against a pad. It effectively isolates back muscles by removing momentum and reducing stress on the lower back.
Because the chest pad minimizes lower back involvement, you can often push this exercise closer to muscular failure safely. The AI analyzes your RPE and rep velocity to ensure you are reaching the correct intensity for hypertrophy without overtaxing your central nervous system. Additionally, by tracking your HRV and muscle recovery status, the app can determine if your upper back volume needs adjustment based on yesterday's pull workout or sleep quality.
Form Cues
- Press your chest firmly against the pad throughout the set
- Initiate the movement by retracting your shoulder blades
- Drive your elbows back behind your torso
- Squeeze your back muscles hard at the peak contraction
- Lower the weight with control to fully lengthen the lats
- Don't lift your chest off the pad to pull the weight further
- Don't use momentum or jerk the weight to start the rep
- Don't shrug your shoulders up toward your ears
- Don't let the weight drop quickly without tension
Common Mistakes
- Hyperextending the lower back
- Using too much biceps instead of back
- Shortening the range of motion
- Leading with the head/craning neck forward
Muscles Worked
This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius, developing back width and thickness. By removing the need to stabilize the lower back, it allows for greater isolation of these muscles while recruiting the rear deltoids and biceps for assistance.
Primary
Secondary
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