Library / Lats
Lever Lying T Bar Row
Machine · Horizontal Pull · Compound
LatsUpper Back BicepsRear DeltoidTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats, Upper Back
- Secondary muscles
- Biceps, Rear Deltoid, Traps
- Equipment
- Machine
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Stand with feet hip-width apart and hinge at the hips until your torso is at roughly 45 degrees to the floor.
- Grip the bar with an overhand or underhand grip just wider than your legs.
- Pull the bar smoothly into your lower ribs or belly button, pulling with your elbows and squeezing your lats.
- Lower the bar under control over 3 seconds, keeping your spine rigid and neck neutral.
Joint & safety considerations
No specific joint contraindications are flagged for Lever Lying T Bar Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.