This is an exercise for middle back, biceps and shoulder strengthening.
1.Place your feet on either side of a T-Bar Machine.
2.With your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.
3.Bend at the waist so your chest is parallel to the floor, this is starting position. Slowly pull the bar to your chest, as high as you can.
4.Pause at the top for a moment and then lower the bar to starting position.
Keep your back straight throughout this exercise in order to prevent injury.
Keep your elbows close to your body throughout the exercise.
Primary: middle back
Secondary: biceps, shoulders
Equipment: t-bar machine