Lever T Bar Reverse Grip Row

1. Load the lever T-bar row machine and stand over the bar with feet shoulder-width apart.
2. Grip the handles with an underhand, palms-up grip.
3. Hinge forward at the hips until your torso is roughly parallel to the floor, keeping a flat back.
4. Brace your core and let your arms extend fully, feeling a stretch in your upper back.
5. Pull the handles up toward your lower chest, driving your elbows back and close to your body.
6. Squeeze your shoulder blades together at the top of the row.
7. Lower the weight slowly back to full arm extension under control.
8. Keep your torso angle steady throughout instead of standing up to help the pull.

Common Mistakes

• Standing up to move the weight: Rising out of the hinge to help lift the bar shifts effort onto the legs and lower back instead of the upper back. Keep your torso angle fixed throughout the set.
• Rounding the lower back: A rounded spine during the hinge places unnecessary stress on the lumbar area. Keep your chest up and back flat from setup to finish.
• Using a partial range of motion: Stopping the bar short of your torso or not fully extending your arms limits the muscle work. Pull all the way to your lower chest and extend fully each rep.
• Yanking the weight with momentum: Jerking the bar up instead of pulling with the back muscles reduces tension on the target muscles. Use a controlled, deliberate pulling motion.