Lever Reverse T-Bar Row

Muscles worked

Setup

1. Adjust the chest pad height so your upper chest is supported and your arms can reach the handles with a slight stretch.
2. Stand on the footplates with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the handles with a supinated (underhand) grip, palms facing up and shoulder-width apart.
4. Brace your core and press your chest firmly against the pad to create a stable base.

How to do it

1. Exhale as you pull the handles toward your lower ribs, driving your elbows back and keeping them tucked close to your sides.
2. Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your mid-back.
3. Inhale as you slowly lower the weight back to the starting position, allowing your lats to fully stretch without losing tension.
4. Maintain a controlled 2-1-2 tempo: two seconds to pull, a one-second squeeze, and two seconds to lower.

Form checklist

• Keep your chest glued to the pad; do not arch your back or lift off the support.
• Keep your shoulders depressed and away from your ears throughout the movement.
• Maintain a neutral neck by looking slightly forward rather than up or down.
• Ensure the movement is driven by the elbows, not by jerking the wrists or forearms.

Pro tips

• Think about pulling the weight toward your belly button rather than your chest to better engage the lower lat fibers.
• Focus on the 'mind-muscle connection' by imagining your hands are just hooks and your elbows are doing all the work.

Make it harder

• Implement a 3-second eccentric (lowering) phase to maximize time under tension and muscle fiber breakdown.
• Add a 2-second pause at the peak of the contraction to eliminate momentum and increase intensity.

Frequently asked

What muscles does the lever reverse t-bar row work?

The lever reverse t-bar row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the lever reverse t-bar row?

The lever reverse t-bar row uses leverage machine.

Is the lever reverse t-bar row good for beginners?

The lever reverse t-bar row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius