Lever Bar T Row

Lever T Bar Row Instructions

- Weight plates (as needed)

Positioning:
1. Begin by adjusting the weight on the T Bar Row machine to a comfortable level that allows you to maintain good form.
2. Stand on the platform with your feet shoulder-width apart, ensuring you are stable.
3. Bend at your hips and knees to lower your body, placing your chest against the padded support.
4. Grip the handles firmly with both hands, keeping your arms extended.

Movement:
1. Engage your core and keep your back straight.
2. Pull the handles towards your lower rib cage while squeezing your shoulder blades together.
3. Focus on maintaining a controlled motion as you pull, avoiding jerking movements.
4. Slowly lower the handles back to the starting position, extending your arms fully while keeping tension in your muscles.
5. Repeat for the desired number of repetitions, typically 8-12 for beginners.

Tips:
- Keep your neck neutral and avoid looking up excessively.
- Breathe out while pulling the handles towards you and inhale as you lower them.
- Ensure your movement is steady and controlled throughout the exercise.