T-Bar Row Machine

Instructions

1. 1

   Adjust the seat height and footplate position to ensure proper alignment.

2. 2

   Sit on the machine with your chest against the pad and your feet flat on the footplate.

3. 3

   Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Keep your back straight and engage your core.

5. 5

   Pull the handles towards your torso, squeezing your shoulder blades together.

6. 6

   Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.

7. 7

   Repeat for the desired number of repetitions.