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. 

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.

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.