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Lever Lying T-bar Row

Lever Lying T-bar Row

The Lever Lying T-bar Row is a compound exercise that primarily targets the muscles of the upper back, including the lats (latissimus dorsi) and rhomboids. This exercise is performed lying face down on an incline bench with a lever arm machine, which allows for a full range of motion and proper isolation of the targeted muscles. The Lever Lying T-bar Row engages multiple muscle groups and provides a great workout for your back, helping to improve posture, upper body strength, and overall back stability. By targeting the upper back muscles, this exercise also indirectly works the biceps, shoulders, and core muscles. One of the benefits of the Lever Lying T-bar Row is that it provides a stable and controlled movement, reducing the risk of injury while maximizing muscle activation. Variations of this exercise can also be performed to target different areas of the back and promote muscle balance. When incorporating the Lever Lying T-bar Row into your workout routine, it is important to maintain proper form and technique throughout the exercise. This means keeping your back straight, shoulders retracted, and using your back muscles to pull the lever towards your body, rather than relying on momentum or excessive weight. Including the Lever Lying T-bar Row in your workout routine can be an effective way to strengthen and tone your upper back muscles, improving overall upper body strength and postural alignment. However, always remember to listen to your body, start with lighter weights, and gradually increase the intensity as you become more comfortable and proficient with the exercise.


  • Position yourself at the lever lying T-bar row machine with your chest against the pad and your feet firmly planted on the ground.
  • Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  • Keep your back straight, core engaged, and shoulders pulled back.
  • Begin by pulling the handles towards your abdomen, squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
  • Slowly lower the handles back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to breathe properly throughout the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • To increase the intensity, you can increase the weight or perform a drop set by decreasing the weight after reaching muscle failure.

Tips & Tricks

  • Engage your core and keep your back straight throughout the exercise to maintain proper form and protect your lower back.
  • Focus on pulling the weight towards your lower abdomen while squeezing your shoulder blades together to target the muscles in your upper back.
  • Perform the exercise in a slow and controlled manner, focusing on the contraction of the muscles to maximize the effectiveness of each repetition.
  • Choose an appropriate weight that challenges you without compromising your form. Gradually increase the weight as your strength improves.
  • Use a full range of motion, allowing your arms to fully extend at the start position and pulling the weight towards your torso at the peak of the movement.
  • Ensure that your feet are planted firmly on the ground for stability and balance.
  • Avoid excessive swinging or jerking movements, as this can lead to injury and reduce the effectiveness of the exercise.
  • Incorporate variations such as underhand grip or wide grip to target different areas of your back.
  • Include this exercise as part of a well-rounded back workout routine that includes other exercises targeting different muscle groups.
  • Keep a log of your weights, repetitions, and sets to track your progress and make adjustments to your training program.

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