STEP 1. Straddle a T-bar - row machine and grab the handles with an overhand grip. Make sure you are standing with your feet shoulder-width apart and your knees slightly bent, as shown.
STEP 2. Keep your back flat and bend your waist until your upper body is about 45 degrees from the vertical, the bar hanging at arm's length directly below your shoulders.
STEP 3. Then, squeezing your shoulder blades together , lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.
