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Lats · Intermediate

Lever T bar Row (plate loaded)

Horizontal pulling drill that develops back strength and scapular control using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the chest pad and handles of the plate-loaded T-bar row so the arms begin long.
  2. 02Brace against the support and take the handles with the shoulders set down.
  3. 03Drive the elbows behind the body and pull the lever toward the lower ribs.
  4. 04Pause without shrugging or lifting the chest from the pad.
  5. 05Lower the lever slowly until the arms are extended and repeat.

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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 Row (plate loaded)Related variationLever Lying Banded T bar RowRelated variationLever Bent-over Row with V-bar (plate loaded)Related variationLever High Row (plate loaded)Related variationLever Low Row (plate loaded)Related variationLever Narrow Grip Seated 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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