T bar row

Muscles worked

You need

How to do it

1. Add some weight to the machine. Start on the light side, rather than loading too much.
2. Step on the platform, bend forward and grab the handles with an overhand grip.
3. Bring your shoulders back, and take a breath.
4. Ensure that your back is in a neutral position and push through your heels as you simultaneously extend your hips to lift the weight off the floor.
5. With your torso almost parallel with the floor and arms straight down from your shoulders, take another breath.
6. Row the weight up through your elbows until the handles almost reach your torso.
7. Hold the contraction for a moment; you should feel your back muscles working.
8. As you exhale, slowly release the weight back to the starting position by extending your arms. Maintain the angle of your torso throughout the repetition, and don’t rest the weight on the floor.