Band T-Bar Chest Supported Row
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place your chest against the support pad of the rowing machine and grip the handles firmly. Ensure your feet are planted securely on the foot platform. Your arms should be fully extended.
Movement
Initiate the movement by driving your elbows back, pulling the handles toward your lower chest or upper abdomen.
Focus on squeezing your shoulder blades together at the peak of the movement.
Pause briefly at the top to emphasize the contraction in your back muscles.
Slowly release the weight, allowing your arms to fully extend back to the starting position without letting the plates touch the rack if possible.
Form Tips
Keep your chest pressed firmly against the pad throughout the entire set to prevent lower back strain.
Avoid using momentum or swinging your body to move the weight.
Keep your neck neutral by looking forward or slightly down; do not hyperextend.