Lever Lying T-Bar Row

Lever Lying T-Bar Row

The Lever Lying T-Bar Row is a robust compound exercise designed to target the muscles of the upper and middle back, specifically the latissimus dorsi, rhomboids, and trapezius. Utilizing a leverage machine, this exercise ensures a controlled range of motion and a consistent line of resistance, making it an excellent choice for those seeking to build strength and muscle mass in the back area. One of the key benefits of the Lever Lying T-Bar Row is its ability to engage the core muscles for stability, enhancing overall functional strength. By lying on the leverage machine, the exercise minimizes strain on the lower back and allows for a concentrated contraction of the target muscle groups. This optimal positioning also helps in maintaining proper form throughout the movement, which is crucial for avoiding injuries and maximizing muscle engagement. Additionally, the Lever Lying T-Bar Row can be easily modified to suit different fitness levels by adjusting the weight on the leverage machine. Whether you're a beginner looking to build foundational strength or an advanced athlete aiming to increase muscle hypertrophy, this exercise provides a scalable and effective solution. Incorporating the Lever Lying T-Bar Row into your routine can significantly contribute to a well-rounded and balanced back workout, promoting better posture and enhanced physical performance.


  • Position yourself on the leverage machine, lying face down on the bench.
  • Ensure your chest is firmly against the support pad and your feet are securely positioned for balance.
  • Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
  • Before starting the row, engage your core and maintain a neutral spine.
  • Initiate the movement by retracting your shoulder blades and pulling the handles towards your lower chest.
  • Continue pulling until your elbows are at a 90-degree angle and your shoulder blades are fully contracted.
  • Pause momentarily at the top of the movement, squeezing your back muscles.
  • Slowly lower the handles back to the starting position, controlling the weight throughout the descent.
  • Repeat the movement for the desired number of repetitions, ensuring proper form and control on each rep.

Tips & Tricks

  • Ensure your chest is firmly pressed against the pad to minimize lower back strain.
  • Use a controlled motion to lift and lower the weights, avoiding any jerking movements.
  • Keep your elbows close to your body to engage your lats more effectively.
  • Maintain a neutral spine throughout the exercise to prevent injury and maximize muscle activation.
  • Adjust the grip width to target different parts of the back for a more comprehensive workout.
  • Exhale as you pull the handle towards your chest and inhale as you return to the starting position.
  • Start with lighter weights to master form before progressing to heavier loads.
  • Incorporate a pause at the top of the movement to increase time under tension.
  • Engage your core to stabilize your body and prevent excessive movement.


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