Lever T-bar Row (Plate)
Expert Advice
Keep your back straight and core engaged throughout the movement to prevent lower back strain.
How-to-do Steps
- Stand over the bar with a wide stance and bend at the hips to grab the handles of the T-bar.
- Keep your back straight and lift the bar by retracting your shoulder blades and pulling the bar towards your abdomen.
- Squeeze your back muscles at the top of the movement.
- Slowly lower the bar back to the starting position, maintaining a flat back.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lever T-bar Row (Plate) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats40%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever T-bar Row (Plate) work?
Lever T-bar Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Lever T-bar Row (Plate)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever T-bar Row (Plate) suitable for beginners?
Lever T-bar Row (Plate) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
