Lever Reverse T-Bar Row
A chest-supported leverage machine row using an overhand grip to train the upper back, biceps, and forearms.
Secondary muscles
How to do it
- Adjust the seat or chest pad so the handles line up around mid-chest when you reach forward.
- Place your chest firmly against the pad and set your feet flat on the platform.
- Grab the handles with an overhand grip and straighten your arms without rounding your shoulders.
- Pull the handles toward your chest by driving your elbows back and out slightly.
- Squeeze your shoulder blades together at the end of the pull.
- Lower the handles under control until your arms are straight again.
Form cues
- Chest stays on pad
- Lead with your elbows
- Squeeze shoulder blades together
- Control the lowering
Common mistakes
- Shrugging the shoulders up toward the ears
- Bouncing the chest off the pad to move the handles
- Letting the upper back round at the start
- Yanking the weight and dropping it back fast
Breathing
Exhale as you pull the handles toward your chest, and inhale as you lower them back under control.
