1. Exercises
  2. Back Exercises
  3. Upper Back Exercises
  4. T-Bar Rows with Chest Support

T-Bar Rows with Chest Support

T-Bar Rows with Chest Support Muscle Image
Performance Description
  1. Before entering the machine, adjust the chest support (if possible) so spine will form a straight line with the legs.
  2. As you begin to climb in, position the feet in the foot holds first, then place the torso/chest onto the pad.
  3. Grab the handles with an overhand (pronated) grip. These handles should be set about shoulder width apart.
  4. Lift the weight up and pull it to the center of the lifting area.
  5. 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.
  6. Lower the weight down, leaving a slight bend in the elbows before performing the next repetition while exhaling.
  7. Repeat steps 4-6.
Video
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.

Level
Beginner
Exercise Variations
T-Bar Rows
Considered An Exercise In The Following Categories
Lat Exercises
Outer Back Exercises
Upper Back Exercises
Rear Deltoid Exercises