T Nation

Weak On Chest-Supported Rows

I just want to make sure I don’t have a severe muscle imbalance.

I did my “Upper Body Assistance” workout Friday. I only did one working set. But that doesn’t really matter.
Part of it included…

Kroc Rows: 150X12
Chest-Supported T-Bar Rows: 180X5 [That’s 4 plates]

Both were performed with straps.

I was very horizontal on my ‘Kroc’ Dumbbell Rows and I think I had reasonably good form.

My best Old-School T-Bar row (with the DD handles) was 5 plates for 20 reps. I tried to do 6 plates but I couldn’t keep form for 1 decent rep. But that doesn’t really matter either.

What I’m trying to determine is if Chest-Supported T-Bar Rows with a wide grip use the Lats or not. I feel like they’re a great shoulder and trap exercise and are very akin to the Butterfly Stroke [more shit that don’t matter] but that Chest-Supported T-Bar Rows pretty much leave the Lats out of the Equation and are pretty much just for the upper-mid back.

So am I right in thinking this? Or is it the angle that the machine uses or what? Or am I just messed up and should be able to pull more on the Chest-Supported T-Bar?

4 plates for reps sounds pretty good to me. Make sure you are taking about the same grip you bench with and get after it.

You know, I have actually done these, and to make sure I work my lats on them, I try to point my elbows in, like on the bench press. Try to activate the lats when you do the exercise. That is if you want the last to be involved :slight_smile:

I remember Jim Wendler saying that chest supported rows are a very good lat exercise.

I dunno if you care about this post, but I just thought I should say.

without having actually seen you do the exercises, I’d say it’s possible that you’re using more momentum on the Kroc rows than you think - dipping down at the start then rotating your body upwards. the CSR wont allow you to do that, especially if you keep your chest on the pad

I was wondering the same thing. I can do 120x20 for DB rows, I can Pendlay row 315x3, but I can only do 225x5 on the chest-supported row.

Remember that many CSR’s are built differently. I’m short and I’ve been on some CSR’s that only have one foot pad and I was damn near doing a face pull.

[quote]malonetd wrote:
Remember that many CSR’s are built differently. I’m short and I’ve been on some CSR’s that only have one foot pad and I was damn near doing a face pull.[/quote]

No kidding. If I can’t get into a position where I am able to contract my lats pulling my shoulders down towards my hips and tuck my elbows I don’t even bother.