Lever Reverse Grip Vertical Row

Muscles worked

Setup

1. Adjust the seat height so the handles are aligned with your lower chest when seated.
2. Sit facing the machine with your chest firmly against the support pad and feet flat on the floor for stability.
3. Grasp the handles with an underhand (supinated) grip, palms facing upward.
4. Sit tall with a slight arch in your upper back and your shoulders pulled down away from your ears.

How to do it

1. Exhale as you pull the handles toward your torso, focusing on driving your elbows back and slightly downward.
2. Squeeze your shoulder blades together at the peak of the movement, holding the contraction for one second.
3. Inhale as you slowly extend your arms back to the starting position, resisting the weight to maintain tension.
4. Maintain a controlled tempo, typically two seconds for the pull and two seconds for the return.

Form checklist

• Keep your chest in constant contact with the pad to prevent using momentum.
• Avoid shrugging your shoulders; keep them depressed throughout the movement.
• Ensure your elbows stay close to your sides rather than flaring out.
• Maintain a neutral spine and avoid arching your lower back excessively.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hands as hooks and pulling entirely with your elbows.
• Initiate the movement by retracting your scapula (shoulder blades) before the arms start to bend to ensure the back muscles do the work.
• At the end of the eccentric phase, allow the weight to pull your shoulders slightly forward for a deep lat stretch without losing tension.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to address muscle imbalances and increase core engagement.
• Add a three-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the lever reverse grip vertical row work?

The lever reverse grip vertical row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever reverse grip vertical row?

The lever reverse grip vertical row uses leverage machine.

Is the lever reverse grip vertical row good for beginners?

Yes. The lever reverse grip vertical row is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius