Lever Reverse T Bar Row
Build a powerful, thick back with the Lever Reverse T-Bar Row. This compound exercise targets your lats, rhomboids, and traps effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Reverse T Bar Row
Description
A compound exercise that targets the back, shoulders, and arms by pulling a loaded bar towards the torso.
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How to do Lever Reverse T Bar Row
- 01Setup
Load the Lever Reverse T-Bar machine with your desired weight plates. Stand with your feet shoulder-width apart, straddling the bar, and bend at your knees and hips until your torso is roughly parallel to the floor.
- 02Setup
Grasp the handles with an overhand grip, slightly wider than shoulder-width, ensuring your arms are fully extended and the weight is resting on the machine's stoppers.
- 03
Keeping your back straight and core engaged, exhale and pull the handles towards your lower chest/upper abdomen by retracting your shoulder blades and driving your elbows back.
- 04
Focus on squeezing your shoulder blades together at the top of the movement, ensuring your elbows are pointing towards the ceiling.
- 05
Inhale as you slowly and in a controlled manner extend your arms, allowing the weight to return to the starting position without letting it crash down.
Tips
- Keep your back flat and chest up throughout the entire movement to protect your spine and maximize back muscle engagement.
- Focus on initiating the pull with your back muscles, specifically squeezing your shoulder blades together, rather than just pulling with your arms.
- Ensure a full stretch at the bottom by letting your shoulder blades protract slightly, and a full contraction at the top by retracting them completely.
- Exhale as you pull the weight up and inhale as you lower it, synchronizing your breath with the movement.
Common mistakes
- Rounding your back during the pull places undue stress on your spine; maintain a neutral spine and engage your core throughout the lift.
- Jerking the weight up with excessive momentum reduces muscle activation; use a controlled tempo and focus on a smooth, deliberate pull and release.
- Shrugging your shoulders instead of retracting your shoulder blades shifts the focus to your traps and away from your lats; keep your shoulders down and back.
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Get Ellim — FreeQuestions
Is Lever Reverse T Bar Row good for beginners?
Lever Reverse T Bar Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Reverse T Bar Row?
You need Leverage machine to perform Lever Reverse T Bar Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Reverse T Bar Row?
Keep your back flat and chest up throughout the entire movement to protect your spine and maximize back muscle engagement. Focus on initiating the pull with your back muscles, specifically squeezing your shoulder blades together, rather than just pulling with your arms. Ensure a full stretch at the bottom by letting your shoulder blades protract slightly, and a full contraction at the top by retracting them completely. Exhale as you pull the weight up and inhale as you lower it, synchronizing your breath with the movement.
What are common mistakes when doing Lever Reverse T Bar Row?
Rounding your back during the pull places undue stress on your spine; maintain a neutral spine and engage your core throughout the lift. Jerking the weight up with excessive momentum reduces muscle activation; use a controlled tempo and focus on a smooth, deliberate pull and release. Shrugging your shoulders instead of retracting your shoulder blades shifts the focus to your traps and away from your lats; keep your shoulders down and back.
Related exercises
Lever One Arm Low Row (plate loaded)
Back · Leverage machine
Lever Bent over Wide Row (plate loaded)
Back · Leverage machine
Lever Bent Over Wide Grip Row (with chest support)
Back · Leverage machine
Lever Bent Over Row (with chest support)
Back · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store