Lever Reverse T-Bar Row

Setup

1. 01Load plates onto the lever arm and set the footplate height.
2. 02Lie chest-down against the pad with feet braced on the platform.
3. 03Reach down and grip the handles with a neutral or overhand grip.
4. 04Set the shoulder blades down and let the arms hang long.

Execution

1. 01Brace lightly and pull the handles toward the pad, elbows driving back.
2. 02Squeeze the shoulder blades together at the top of the pull.
3. 03Pause briefly with the plates just short of the pad.
4. 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.