Stand on the footrests or platforms provided on each side of the T-bar. Keep your knees slightly bent and your back straight. Bend at the waist to about a 45 degree angle. If there is a bench or pad to rest upon with the equipment you are using, lay your chest on it for proper position for the lift.
1. Inhale then, pull the T-bar up until the plates contact your chest or until your arms make a straight line from elbow to elbow, i.e., about 180 degrees. This will depend on your equipment.
2. Exhale while you complete the movement. Lower the weight and begin the next repetition.
Notes: This exercise is very similar to bent over rows. However it places more emphasis on the back and requires less effort to set your body in the correct movement position.
This exercise works the lats, teres major, posterior deltoids, arm flexors trapezius and rhomboid muscles.