Place the necessary amount of weight on the T-bar Row Machine, then adjust the leg height so that your upper chest is level with the pad. Tip: In some machines, your only option is to stand on the proper step until your upper chest is level with the pad.
Grab the handles while lying face down on the mat. Depending on the region of your back you want to accentuate, you can either employ a palms down, palms up, or palms in position.
Remove the bar from the rack while raising your arms out in front of you. This will be where you start.
Slowly raise the weight and contract your back at the top of the exercise as you exhale. Tip: To better engage the back muscles throughout the exercise, keep the upper arms as near to the torso as you can. Additionally, avoid ever lifting your torso off the pad and avoid lifting the weight with your biceps.
As you inhale, carefully lower yourself back to the starting position after a second contraction at the peak of the exercise.