T-BAR ROWING

1. Load up the T-bar row machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad .

NOTE:- In same machines all you can do is stand on the appropriate step that allows you top be at a height that has the upper chest at the top of the pad .

2. Lay face down on the pad and grab the handles . You can either use a palms down , palms up or palms in position depending on what part of your back you want to emphasize .

3. Lift the bar off the rack and extend your arms in front of you . This will be your starting position .

4. As you exhale slowly pull the weight up and squeeze your back at the top of the movement .

NOTE:- Keep the upper arms as close to the torso as possible throughout the movement  in order to better engage the back muscles . Also , do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight .

5. After a second contraction at the top of the movement , as you inhale , slowly go back down to the starting position .

6. Repeat for the recommended number of repetitions .