Lying T-Bar Rows

Load the machine with the desired weight, adjust the leg platform so that in the prone position the upper part of the chest is above the support. Tip: Depending on the configuration of the machines, the correct position may be one in which the upper chest rests against the stand. Lie face down on the stand and grasp the handles. You can use a supinated, pronated, or neutral grip, depending on which part of your back you want to target. Lift the bar off the stand and extend your arms down in front of you. This will be your starting position. As you exhale, slowly lift the bar up. At the end of the movement, tighten your back muscles. Tip: keep part of the arm from shoulder to elbow as close to the body as possible, for maximum stress on the back muscles. Also, don't lift your torso off the rack and don't use your biceps to lift the weight. Hold this position for a few seconds. As you inhale, slowly lower your arms, returning to the starting position. Complete the required number of repetitions.