T-Bar Rows with Chest Support
Performance Description:
- Before entering the machine, adjust the chest support (if possible) so spine will form a straight line with the legs.
- As you begin to climb in, position the feet in the foot holds first, then place the torso/chest onto the pad.
- Grab the handles with an overhand (pronated) grip. These handles should be set about shoulder width apart.
- Lift the weight up and pull it to the center of the lifting area.
- Pull the weight up and towards the chest. The elbows should come behind the body at the peak of the lift. Inhale on the way up.
- Lower the weight down, leaving a slight bend in the elbows before performing the next repetition while exhaling.
- Repeat steps 4-6.
Level:
Beginner Primary Muscle(s):
Lats (Latissimus Dorsi)Outer Back (Infraspinatus)
Outer Back (Teres Major)
Outer Back (Teres Minor)
Shoulders (Deltoid: Posterior)
Upper Back (Rhomboid Major)
Upper Back (Rhomboid Minor)
Upper Back (Trapezius)
Secondary Muscle(s):
Biceps (Brachialis)Forearms (Brachioradialis)
Forearms (Extensor: Pollicis Brevis)
Forearms (Extensor: Pollicis Longus)
Forearms (Extensor: Retinaculum)
Forearms (Flexor: Carpi Radialis)
Forearms (Flexor: Carpi Ulnaris)
Forearms (Flexor: Digitorum Profundus)
Forearms (Flexor: Digitorum Superficialis)
Forearms (Flexor: Pollicis Longus)
Tertiary Muscle(s):
Biceps (Biceps Brachii: Long 'Outer' Head)Biceps (Biceps Brachii: Short 'Inner' Head)
Calves (Soleus)
Forearms (Extensor: Carpi Radialis Brevis)
Forearms (Extensor: Carpi Radialis Longus)
Forearms (Extensor: Carpi Ulnaris)
Forearms (Extensor: Digitorum)
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Further Clarification:
Using the chest support for this variation of T-Bar Rows reduces a large amount of supporting muscles especially in the lower back, abs, and thighs. T-Bar Rows with Chest Support can be a nice break if you have recently performed thigh exercises and don't have the power to support your weight plus the heavy load associated with T-Bar Rows.
Things To Look Out For:
This exercise can be difficult to perform with a heavy weight load. The chest becomes greatly compressed due to the pressure of the chest pad, therefore making it difficult to breathe.