Lying T Bar Row

The Lying T-bar Row is an exercise that targets the upper back muscles. Here are the steps to perform it:

1. Lie face down on a bench that has a lever machine attached to one end. Grab the handles with a neutral grip and keep your chest on the pad.
2. Pull the lever towards your chest, squeezing your shoulder blades together at the top of the movement. Keep your elbows close to your body and avoid jerking or swinging the weight.
3. Slowly lower the lever back to the starting position, keeping your arms slightly bent and your back straight. Repeat for the desired number of reps.