- 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.
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.
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.