The T-Bar Row machine is a machine that mainly targets the upper back muscles and somewhat targets the lat muscles. This is a great exercise for adding width and muscle mass to your back.

How to Set Up:

1. Add preferred weight to the front or back of the machine (not too heavy because perfect form is mandatory)

2. Stand onto the platform and have feet shoulder-width apart with knees being slightly bent

3. Squat down and grab the handles of the machine while maintaining a straight back

4. Stand up from squat position and have knees slightly bent, back straight and arms full extended holding the handles of the machine

5. Slightly lean forward and keep back arched

How to Do:

1. Pull the handles towards your body, bending by pushing your elbows back and keeping your shoulders engaged

2. Squeeze your shoulders together when the handles are pulled towards your body

3. Slowly lower the weight to starting position and extend your arms fully

*Recommended 4 sets of 20 reps with a moderate weight 

1-2 minutes rest between sets