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Lats · Intermediate

Lever Lying Banded T bar Row

Chest-supported T-bar row using plates and added band tension for a progressively harder pull.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band to the lever row so it adds tension as the arm rises, then load plates as programmed.
  2. 02Lie chest-down on the machine pad and take the T-bar handles with the arms extended.
  3. 03Keep the chest supported and row the handles toward the lower ribs.
  4. 04Pause with the elbows back without shrugging or lifting from the pad.
  5. 05Lower the lever slowly against both plate and band tension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLever T bar Row (plate loaded)Related variationLever Row (plate loaded)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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