Form cues
- Chest stays on pad
- Lead with your elbows
- Squeeze shoulder blades together
- Control the lowering
Exercise
Lever Reverse T-Bar Row
Back, leverage machine
A chest-supported leverage machine row using an overhand grip to train the upper back, biceps, and forearms.
Target: upper back. Also works: biceps, forearms.
Steps
- Adjust the seat or chest pad so the handles line up around mid-chest when you reach forward.
- Place your chest firmly against the pad and set your feet flat on the platform.
- Grab the handles with an overhand grip and straighten your arms without rounding your shoulders.
- Pull the handles toward your chest by driving your elbows back and out slightly.
- Squeeze your shoulder blades together at the end of the pull.
- Lower the handles under control until your arms are straight again.
Common mistakes
- Shrugging the shoulders up toward the ears
- Bouncing the chest off the pad to move the handles
- Letting the upper back round at the start
- Yanking the weight and dropping it back fast
Breathing
Exhale as you pull the handles toward your chest, and inhale as you lower them back under control.
In the app, search for Lever Reverse T-Bar Row and add it to a workout.