upper backmachine
lever t bar row
lever t bar row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height and footplate position to ensure proper alignment.
Step 2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
Step 3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Step 4. Keep your back straight and engage your core.
Step 5. Pull the handles towards your torso, squeezing your shoulder blades together.
Step 6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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