FitCi
Step-by-step
- Lie face down on a chest-supported T-bar machine and place your feet on the platform
- Grip the handles at your preferred width
- Pull the weight toward the chest pad by driving your elbows back
- Squeeze your shoulder blades together for one second at the top
- Lower under control until your arms extend; don't let the plates slam at the bottom
Coaching tip
The chest pad protects the lower back; chase the shoulder-blade squeeze, not the load.
More back exercises
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