T-Bar Rows

Lie with the front of your torso on the pad and grip the T-Bar handles which allow your palms to be facing one another (If your T-Bar apparatus does not have a torso support, maintain a good arch in your back, your legs slightly bent, and your torso a little above parallel).
 
You should be positioned so that the plates are aligned with the center of your chest at the top of the movement.
 
Pull the T-Bar up to your torso, being sure to keep your elbows close to your sides and maintaining a fixed position with your torso throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.