How to perform Leverage Machine T Bar Row with proper form
Starting Position
- Adjust Seat Height: Position the seat so that your chest is comfortably against the pad.
- Select Weight: Choose an appropriate weight for your level.
- Grip Handles: Use a neutral grip on the handles, arms extended but not locked.
Execution
- Engage Core: Tighten your core to stabilize your body.
- Pull:
- Initiate the movement by driving your elbows back.
- Focus on squeezing your shoulder blades together as you pull the handles towards your torso.
- Maintain Posture: Keep your back straight and avoid rounding your shoulders.
- Pause: Hold for a moment when the handles reach your waist or torso.
- Lower: Extend your arms back to the starting position in a controlled manner.
Tips
- Breathing: Exhale while pulling and inhale as you lower the weight.
- Control Movement: Avoid using momentum; maintain a steady pace throughout the exercise.
- Range of Motion: Ensure to achieve a full range of motion without compromising form.
Common Mistakes
- Rounding the Back: Keep your spine neutral throughout the movement.
- Overextending Arms: Don’t lock out your elbows at the full extension.
- Not Engaging the Core: Ensure the core is engaged to support your back.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms