Lever T-bar Reverse Grip Row

upper backbackleverage machine

Matutunan kung paano gawin ang Lever T-bar Reverse Grip Row nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Lever T-bar Reverse Grip Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever T-bar Reverse Grip Row

Sundin ang mga hakbang na ito para maisagawa ang Lever T-bar Reverse Grip Row nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa machine nang ang dibdib ay nakadikit sa pad at mga paa flat sa sahig.
  2. 2Hawakan ang mga handle nang overhand grip, bahagyang mas malayo sa lapad ng balikat.
  3. 3Panatilihing tuwid ang likod at i-engage ang core.
  4. 4Hilahin ang mga handle patungo sa dibdib, i-squeeze ang mga shoulder blade nang magkasama.
  5. 5Sandaling ihinto sa itaas ng galaw, pagkatapos ay dahan-dahang bitawan at iunat ang mga braso pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever T-bar Reverse Grip Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever T-bar Reverse Grip Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

lever reverse grip vertical row exercise demonstration na nagpapakita ng tamang form

lever reverse grip vertical row

upper backleverage machine
lever alternating narrow grip seated row exercise demonstration na nagpapakita ng tamang form

lever alternating narrow grip seated row

upper backleverage machine
lever unilateral row exercise demonstration na nagpapakita ng tamang form

lever unilateral row

upper backleverage machine
lever t bar row exercise demonstration na nagpapakita ng tamang form

lever t bar row

upper backleverage machine
lever reverse t-bar row exercise demonstration na nagpapakita ng tamang form

lever reverse t-bar row

upper backleverage machine
lever high row exercise demonstration na nagpapakita ng tamang form

lever high row

upper backleverage machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever T-bar Reverse Grip Row?

Ang Lever T-bar Reverse Grip Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever T-bar Reverse Grip Row?

Ang Lever T-bar Reverse Grip Row ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever T-bar Reverse Grip Row nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa machine nang ang dibdib ay nakadikit sa pad at mga paa flat sa sahig. Hawakan ang mga handle nang overhand grip, bahagyang mas malayo sa lapad ng balikat. Panatilihing tuwid ang likod at i-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever T-bar Reverse Grip Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Lever T-bar Reverse Grip Row?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever T-bar Reverse Grip Row best for?

The Lever T-bar Reverse Grip Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Lever T-bar Reverse Grip Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS