Form cues
- Pinch shoulder blades
- Drive elbows back
- Keep chest on pad
- Full stretch at bottom
Exercise
Lever T-Bar Row
Back, leverage machine
A machine row movement that maximizes mid-back and lat development through a horizontal pulling pattern.
Target: lats. Also works: rhomboids, rear deltoids, trapezius, biceps brachii.
Steps
- Lie prone on the chest pad of the T-bar row machine and grasp the handles.
- Brace your upper body and retract your shoulder blades.
- Pull the handles toward your chest or lower ribs.
- Pause and squeeze your back at the top.
- Lower the weight under control to a full stretch.
Common mistakes
- Arching lower back
- Not fully extending arms
- Bouncing weights
- Letting shoulders round forward
Breathing
Exhale as you row up, inhale as you lower down.
In the app, search for Lever T-Bar Row and add it to a workout.