Chest-supported underhand-grip T-bar row exercise

Chest-supported underhand-grip T-bar row

Exercise details

  • Target muscle: None; back in general. See synergists
  • Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Lower Pectoralis Major
  • Dynamic Stabilizers: Biceps Brachii, Triceps Brachii (long head)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Position your chest and abdomen against the angled pad.
  2. Grasp the handles with an underhand grip (palms up).


  1. Keeping your elbows close to your body, exhale as you pull the bar up to your chest.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion to slowly lower the bar back to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Do not flare out your elbows when pulling. Keep your elbows close to your body.
  • In the chest-supported underhand-grip T-bar row, use an underhand grip to emphasize more of your middle and lower trapezius muscles. An overhand grip would emphasize more of your upper back and deltoids.
  • Since your chest is supported by the pad, your back muscles will not need to work as hard to stabilize your torso. Instead, your back muscles may be more involved when performing the exercise in repetitions, which can help in increasing muscle size.
  • Make sure to keep your neck and back neutral throughout the exercise.
  • See also the barbell underhand-grip bent-over row and T-bar row.

Chest-supported underhand-grip T-bar row video


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