Intermediate
LEVER T BAR ROW
Back
Body Part
Upper back
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and footplate position to ensure proper alignment.
2
Step:2 Sit on the machine with your chest against the pad and your feet flat on the footplate.
3
Step:3 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Keep your back straight and engage your core.
5
Step:5 Pull the handles towards your torso, squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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