Lever Lying Banded T-bar Row
Complete guide to Lever Lying Banded T-bar Row. Learn proper form, technique, and execution. Targets Back — Lats, Upper Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Lever Lying Banded T-bar Row
Set up the T-bar row machine and loop a resistance band around the bar for added resistance.
Lie face down on the chest pad and grab the handles.
Let your arms hang straight down with the band taut.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handles up toward your chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |