Strength exercise

Chest Supported T-Bar Row

How to do it

Lie chest down on the angled support pad of a T-bar row station and grip the handles at the sides.
Set your feet against the footplates or floor for leverage and let your arms extend fully to start.
Pull the handles up and back, driving your elbows behind your torso while your chest stays pressed into the pad.
Squeeze your back and biceps fully at the top of the pull without lifting your chest off the support.
Exhale as you row, pause briefly at the peak contraction, then lower the weight under control to a full stretch.
Keep your neck in a neutral line with your spine throughout; avoid craning your head up to see the weight stack.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises