Most gyms have a T-bar machine you can use to perform this exercise. If yours does not, or if you’re working out at home, load up one end of a barbell with weight and brace the other end so it’s stable (placing another weight plate on top of it or bracing it in the corner usually works for me). Place a close grip handle around the barbell and perform the exercise this way (the T-bar machine is much better, but you’ve got to work with what you’ve got). I will be describing the wide-grip T-bar machine version.
Performance: Stand on the T-bar apparatus with your feet roughly shoulder-width apart and your knees slightly bent. Take a wide, overhand grip on the handles. Be sure to keep your chest up and back arched throughout the movement. Slowly pull the weight upward to your chest, feeling the contraction in your back. Squeeze your shoulderblades together at the top of the movement for an intense contraction. Slowly reverse the motion and lower to a full stretch at the bottom. Repeat for reps.
Muscle Emphasis: latissimus dorsi, erector spinae, biceps, brachialis, forearm flexors, secondary stress is on the posterior deltoids and trapezius
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