BACK - T-Bar Rows

1. Plant your feet firmly on the foot pads of the machine, knees bent slightly. Your core is tight and your torso is angled forward from the waist but making sure not to arch your back over. Take an overhand-grip on the T-bar handles.

2. Take the weight of the bar, let your arms hang down perpendicular to the floor but keep your head up. This is the starting position.

3. Commence the movement by pulling the bar up and back, squeezing your shoulder blades together. The elbows are flared out as you squeeze your middle back while exhaling through the movement. The torso should remain stationary. Do not jerk the bar up.

4. When the elbows are back as far as you can take them, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.