Lever T bar Row (plate loaded)

Lever T bar Row (plate loaded)

The Lever T bar Row (plate loaded) is a compound exercise that primarily targets the muscles in your back, specifically the latissimus dorsi (lats), rhomboids, and trapezius. This exercise also engages other muscles such as the biceps, rear deltoids, and lower back. The Lever T bar Row is an excellent choice for building upper body strength and improving posture. To perform this exercise, you'll need a T-bar row machine with plates loaded onto one end. Stand facing the machine with your feet shoulder-width apart, and bend your knees slightly. Reach down and grip the handles with an overhand grip, making sure your back is straight and your core is engaged. This is your starting position. As you exhale, pull the handles towards your torso, keeping your elbows close to your body and your chest lifted. Squeeze your shoulder blades together at the top of the movement for an extra contraction in the back muscles. Inhale as you slowly return the handles to the starting position. To maximize the benefits of the Lever T bar Row, it's important to maintain proper form throughout the exercise. Avoid using momentum to complete the movement and focus on contracting your back muscles. Adjust the weight load according to your fitness level and gradually increase it as you get stronger. Including the Lever T bar Row in your workout routine can help you develop a strong and defined back. Remember to complement your training with a well-balanced diet that includes lean protein, healthy fats, and complex carbohydrates to support muscle growth and recovery. Keep pushing yourself, but always listen to your body and make sure to rest and recover adequately between workouts. Go get those gains!


  • Position yourself at the lever T bar row machine with your feet shoulder-width apart and knees slightly bent.
  • Bend forward at the hips while keeping your back straight and grasp the handles of the lever T bar with an overhand grip.
  • Retract your shoulder blades and pull the handles towards your abdomen while keeping your elbows close to your body.
  • Pause briefly at the top of the movement and squeeze your back muscles.
  • Slowly extend your arms and lower the handles back to the starting position.
  • Repeat the exercise for the recommended number of repetitions.
  • Remember to maintain proper form throughout the exercise, engaging your back muscles and avoiding using momentum.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to avoid unnecessary strain on your lower back.
  • Keep your shoulder blades down and back to engage the muscles of your upper back more effectively.
  • Initiate the movement by pulling your elbows towards your midsection, focusing on the contraction of your lats.
  • Avoid using momentum and instead, perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Exhale as you pull the weight towards your body, and inhale as you return to the starting position.
  • Vary your grip width (wide, narrow, or neutral) to target different muscles in your back.
  • Incorporate pauses at the top of the movement to further challenge your muscles and increase time under tension.
  • Ensure the weight you choose allows you to maintain proper form throughout the entire set.
  • Consider using lifting straps if your grip strength limits your ability to fully engage your back muscles.
  • Don't forget to warm up before starting your workout to prevent injuries and prepare your muscles for the exercise.


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