PlanWorkouts

Exercise 0606 · REF aaXr7ld

Lever T Bar Row exercise animation

Lever T Bar Row

Category
Back
Target
Upper Back

The T-bar row loads the mid-back through a fixed, angled pulling path that lets you stack real weight without the grip and balance demands of a barbell bent-over row. Because the torso stays at a consistent angle throughout, it's easier to keep tension on the lats set after set.

How to Do the Lever T Bar Row

  1. Adjust the seat height and footplate position to ensure proper alignment.
  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 torso, squeezing your shoulder blades together.
  6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Lever 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 T Bar Row work?
The Lever T Bar Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Lever T Bar Row?
The Lever T Bar Row is done with a leverage machine.
What's a good alternative to the Lever 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.