Chest Supported T Row Neutral Grip
T-bar machine row with your chest supported, to load the back without straining the lower back.
- Primary muscleBack
- Also worksUpper back
- EquipmentMachine
- TypeCompound
- MovementHorizontal pull
- LevelBeginner
- Back
- Upper back
- Machine
How to do the Chest Supported T Row Neutral Grip
4 steps, in the order you do them.
- Rest your chest on the pad and your feet on the platform, and grab the handles.
- Unlock the bar with your arms extended.
- Pull toward your chest, driving your elbows back and squeezing your shoulder blades together.
- Lower with control without lifting your chest off the pad.
Muscles worked
Common Chest Supported T Row Neutral Grip mistakes
What goes wrong most often when you do the Chest Supported T Row Neutral Grip, and how to fix it.
You position yourself so low that the pad sits on your abdomen.
Adjust your feet on the platform so the edge of the pad sits on your upper chest.
You rest the weight on the stop between reps.
Lower until your arms are straight and start the next rep without the bar touching the rest.
You push with your legs and your chest lifts off the pad.
Keep your legs still on the platform so the movement comes only from your arms and back.
Alternatives to the Chest Supported T Row Neutral Grip
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Experienced4 × 6–10
- Rest2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 4 × 6–10 | 2:30 |
| Back specialization | Intermediate and advanced | 4 × 6–10 | 2:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Chest Supported T Row Neutral Grip
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
More back exercises
Incline Dumbbell RowBack · Dumbbells and bench
Landmine RowBack · Barbell
Inverted RowBack · Pull-up bar and bodyweight
Dumbbell RowBack · Dumbbells and bench
Frequently asked questions
What muscles does the Chest Supported T Row Neutral Grip work?
The Chest Supported T Row Neutral Grip works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines the most common is 4 sets of 6 to 10 reps with 2 and a half minutes of rest.
Which routines include the Chest Supported T Row Neutral Grip?
It appears in 2 of the 36 Mobbe routines, such as Intermediate PPL 6 Days and Back specialization.