Band T-Bar Chest Supported Row
The Band T-Bar Chest Supported Row is a compound exercise that mainly works the back, with help from the traps, biceps and shoulders. You'll need: plate loaded t-bar row machine and resistance bands.
Required Equipment
Band T-Bar Chest Supported Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii); Rear Shoulder (Delts) (posterior deltoid)
How to do the Band T-Bar Chest Supported Row
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.
Band T-Bar Chest Supported Row FAQs
What muscles does the Band T-Bar Chest Supported Row work?
The Band T-Bar Chest Supported Row mainly works the back, with help from the traps, biceps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band T-Bar Chest Supported Row?
Plate loaded t-bar row machine and resistance bands.
Is the Band T-Bar Chest Supported Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band T-Bar Chest Supported Row go on?
It belongs on pull day in a push/pull/legs routine.
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