Middle Back, Lats
Biceps, Upper Back
Watch Tutorial
https://www.youtube.com/shorts/gvYkwgoW0VU
https://www.youtube.com/shorts/-avLxYko1k0
https://www.youtube.com/shorts/SM-KePf-Qp8
https://www.youtube.com/shorts/36sT4np_G1E
Lie prone on T-bar row machine pad.
Adjust for height.
Grasp handles (various grips possible).
Arms extended.
Exhale, pull handles towards chest.
Retract shoulder blades, drive elbows back.
Squeeze back.
Inhale, lower slowly.
Repeat.