Always control the weight for the entire set. Dont swing the weight back or let it drop quickly. If you do that, youre using a weight thats too heavy! Control will get the best results.
Keeping your upper arms as close to your body as possible will help with engaging your back when lifting the weight.
Squeeze your shoulder blades together at the top of the movement and pause for a count of 2 for added intensity.
Instructions
Set up for the machine t-bar row by adding some weight to the machine and setting the height of the chest pad.
Position yourself on the machine with your body on the chest pad.
Grasp the handle with an overhand grip, with your hands at a wider than shoulder width grip.
Take the weight off the supports.
Keeping your eyes facing forwards and shoulders fixed, pull the weight back as far as possible.
Squeeze your shoulder blades together, pause and then then slowly lower the weight back to the starting position.