Eccentryx / Exercise Atlas / pull
T-bar row (chest-supported)
Chest on pad, neutral grip, drive elbows past the torso.
Muscles
- Primary
- mid back
- Supporting
- lats, biceps
Mechanics
- Pattern
- horizontal pull
- Equipment
- machine, barbell
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Mid back squeezes at the top; chest stays on the pad throughout.
- Progression
- Add load after achieving a clean 2-second hold at the top.
- Regression
- Use chest-supported dumbbell row to reduce lower-back demand.
Watch for
- Bouncing off the pad
- Shrugging at the top
- Elbows flaring wide
Substitutions
- Seated cable row
- Chest-supported DB row
- Bent-over barbell row