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