<ul>
<li>Load the desired weight onto the T-bar row machine.</li>
<li>Stand facing the machine with your feet shoulder-width apart.</li>
<li>Grab the handles or bar with a neutral grip (palms facing each other) or an overhand grip.</li>
<li>Bend at the hips and knees, keeping your back straight and chest up. Adjust the seat if necessary.</li>
<li>Pull the handles or bar towards your torso, leading with your elbows and squeezing your shoulder blades together.</li>
<li>Keep your elbows close to your body and avoid using momentum.</li>
<li>Slowly extend your arms and return to the starting position.</li>
<li>Perform the desired number of repetitions, maintaining control and proper form throughout.</li>
</ul>