Lever Lying T-bar Row

A powerful back exercise targeting the lats and rhomboids. The lying position removes the lower back as a limiting factor, allowing for heavier pulls.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Lie face down on the machine's pad. Grip the handles with a pronated or neutral grip. Chest firmly against the pad.

Instructions

1. Pull the weight toward your chest.
2. Squeeze your shoulder blades together.
3. Slowly lower the weight to a full stretch.
4. Lead with your elbows.
5. Maintain a neutral neck.

Common Mistakes

1. Lifting the chest off the pad.
2. Pulling with the biceps.
3. Shrugging the shoulders.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.