T-Bar Chest-Supported Row with Kelso Shrug
Maximize back thickness and trap engagement with this supported row. By isolating the lats and incorporating a Kelso shrug, you hit the mid-back and traps without lower back strain.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place your chest firmly against the support pad of the T-bar row machine. Adjust the height of the pad so that your sternum is supported while your arms can hang down fully extended towards the handles.
Execution
Grip: Grasp the handles securely.
Movement: Drive your elbows backward. Keep your elbows tucked at roughly a 45-degree angle from your torso.
Contraction: Focus on squeezing your shoulder blades together at the top of the movement.
Release: Slowly control the weight back down to the starting position until your arms are fully extended.
Key Tips
Keep your chest pressed against the pad throughout the entire set to minimize momentum and focus the tension on your back muscles.
Avoid shrugging your shoulders toward your ears during the row.