Kneeling Single Arm T-Bar Row Press

Place a weighted plate over the foot platforms to bridge the gap and elevate the bar. Kneel in front of the T-Bar Row machine with your shoulder aligned with the bar perpendicularly. Lift the end of the T-Bar Row using a cupped position of your palm and tuck your hips under the bar so your shoulder is directly under it. Exhale and press the bar straight up, preventing your elbow from locking out at the top. Return the bar back down to the starting position and repeat.