Lever T Bar Row (plate Loaded)

1. Load plates onto the lever arm and straddle the bar with your feet about shoulder width apart.
2. Hinge at the hips until your torso is around 45 degrees, back flat, and grab the handles with both hands.
3. Deadlift the weight to the starting position with arms hanging straight and chest up.
4. Pull the handles toward your lower chest by driving your elbows back and squeezing your shoulder blades together.
5. Hold the top contraction briefly with the plates just short of touching your chest.
6. Lower the weight under control until your arms are fully extended and you feel the lats stretch.
7. Keep the hip hinge angle constant through the whole set, then set the weight down with a flat back.

Common Mistakes

• Standing up as you pull: Raising the torso on each rep uses leg and hip drive instead of back muscle. Pick a hinge angle and hold it.
• Rounding the lower back: A rounded spine under a heavy row is a recipe for injury. Brace your core and keep your chest proud.
• Yanking with the arms: Starting the pull with a bicep jerk instead of the shoulder blades cuts the back out of the lift. Initiate by squeezing the blades together.
• Loading plates too large: Big diameter plates can block the range of motion before the handles reach your chest. Use smaller plates to preserve a full contraction.