Back to library
Exercise Library
Lever Reverse T-Bar Row
A chest-supported plate-loaded T-bar row performed facing into the pad, letting you row heavy for the mid back without loading the lower back.
BackMachineHorizontal pull
GoLightWeight medialever-reverse-t-bar-row
Demonstration coming soon
Primary
Latissimus dorsiRhomboids
Secondary
Middle trapeziusRear deltoidsBiceps
Equipment
Machine
Pattern
Horizontal pull
Setup
- 01Load plates onto the lever arm and set the footplate height.
- 02Lie chest-down against the pad with feet braced on the platform.
- 03Reach down and grip the handles with a neutral or overhand grip.
- 04Set the shoulder blades down and let the arms hang long.
Execution
- 01Brace lightly and pull the handles toward the pad, elbows driving back.
- 02Squeeze the shoulder blades together at the top of the pull.
- 03Pause briefly with the plates just short of the pad.
- 04Lower under control to a full arm hang before the next rep.
Checkpoints
- -Chest stays glued to the pad from start to finish.
- -Elbows finish behind the torso, not just bent arms.
- -Neck stays neutral rather than craning up.
- -The weight is lowered, not dropped, on every rep.
Common mistakes
- -Pushing off the footplate and heaving with the hips.
- -Loading so heavy the range of motion shrinks to a pulse.
- -Letting the shoulders roll forward at the bottom without re-setting.
- -Bouncing the plates off the stops between reps.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps; the chest support makes it safe to push close to failure.
- -Smaller plates increase range of motion at the chest, so favor 10 kg or 25 lb plates.
- -Slot it after deadlifts or barbell rows when the lower back is already taxed.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play