PlanWorkouts

Exercise 1349 · REF BgljGjd

Lever Reverse T-Bar Row exercise animation

Lever Reverse T-Bar Row

Category
Back
Target
Upper Back

The reverse grip on a T-bar row changes the pulling angle enough to shift emphasis toward the lats and lower traps rather than the mid-back focus a standard T-bar grip gives. Keeping the hips still through the pull is what separates a strict row from a hip-driven heave.

How to Do the Lever Reverse T-Bar Row

  1. Adjust the seat height and footplate position on the leverage machine.
  2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
  3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and engage your core.
  5. Pull the handles towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Reverse T-Bar Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have leverage machine? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Lever Reverse T-Bar Row work?
The Lever Reverse T-Bar Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Lever Reverse T-Bar Row?
The Lever Reverse T-Bar Row is done with a leverage machine.
What's a good alternative to the Lever Reverse T-Bar Row?
If you don't have access to a leverage machine, the Back Lever targets the same upper back using body weight instead.