Lever Lying T Bar Row

1. Load the machine and lie chest down on the pad with your feet braced on the platform or floor.
2. Reach down and grip the handles, using the neutral or pronated grip the machine provides.
3. Let your arms hang fully extended so your shoulder blades stretch forward, and lightly brace your core.
4. Pull the handles up toward your chest, driving the elbows back and squeezing the shoulder blades together.
5. Keep your chest glued to the pad; do not push off it or arch away to finish the rep.
6. Hold the contraction for a second at the top, exhaling as you pull.
7. Lower the handles slowly to a full stretch without letting the plates rest between reps.
8. Repeat, keeping your neck neutral rather than craning your head up.

Common Mistakes

• Peeling the chest off the pad: arching away from the support to move more weight reintroduces the lower back strain the machine exists to remove.
• Pure arm pulling: curling the handles up without retracting the shoulder blades leaves the back under-worked; think elbows back, blades together.
• Half range at both ends: skipping the full hang and the top squeeze reduces the row to its easy middle third.
• Overloading and heaving: the chest support invites big plates, but reps that need a jerk off the bottom just batter the ribs against the pad.