Machine Plate Loaded T Bar Row

How to do it

1. Load plates onto the T-bar's loading sleeve and step astride the bar with feet shoulder-width apart.
2. Hinge at the hips with a flat back and a slight knee bend until you can grip the handles.
3. Brace your core hard and squeeze your shoulder blades back and down to lock the torso position.
4. Pull the bar up toward your lower chest by driving the elbows back, leading with the upper back.
5. Pause briefly at the top of the pull, squeezing the lats and mid-back hard before reversing.
6. Lower the bar slowly over 2 to 3 seconds back to the start, keeping the hinge position locked the whole rep.

Common mistakes

• Rounding the lower back to lift heavier, which puts serious risk on the spine.
• Standing too upright and turning the lift into a shrug instead of a row.
• Yanking the bar with body english instead of pulling cleanly with the back.
• Cutting the lowering short and letting the bar drop, missing the muscle-building portion of every rep.