Lever T Bar Reverse Grip Row

Muscles worked

Setup

1. Load the desired weight onto the machine and stand on the footplates with a shoulder-width stance.
2. Hinge forward at the hips until your torso is at approximately a 45-degree angle, maintaining a neutral spine.
3. Grip the handles with an underhand (supinated) grip, palms facing up and shoulder-width apart.
4. Slightly bend your knees and engage your core to stabilize your lower back.

How to do it

1. Pull the handles toward your lower abdomen by driving your elbows back and tucking them close to your sides.
2. Exhale as you pull, focusing on squeezing your shoulder blades together at the top of the movement.
3. Inhale as you slowly lower the weight back to the starting position, allowing for a full stretch in the lats without rounding your spine.
4. Maintain a controlled tempo, typically 2 seconds for the lowering phase and 1 second for the pull.

Form checklist

• Keep your elbows tucked tight to your ribcage to maximize lat and bicep recruitment.
• Maintain a flat back and avoid 'shrugging' the weight with your upper traps.
• Keep your head in a neutral position, looking slightly ahead of your feet.
• Ensure your torso remains stationary; do not use momentum or rock your body to lift the weight.

Pro tips

• Focus on pulling the handles toward your hips rather than your chest to better isolate the lower lats.
• Initiate the movement by depressing your shoulder blades before your elbows start to bend to ensure the back muscles do the work.
• Imagine trying to touch your elbows together behind your back at the peak of the contraction.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction on every rep.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

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

The lever t bar reverse grip 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 t bar reverse grip row?

The lever t bar reverse grip row uses leverage machine and weight plate.

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

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

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
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• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius