Lever T-Bar Reverse Grip Row

RhomboidsLeverage MachineBeginner
Place a T-bar on the floor and load it with the desired amount of weight. Stand over the T-bar with your feet shoulder-width apart. Bend your knees and hinge forward at the hips, keeping your back straight and core engaged. Grasp the handle with an underhand grip, with your palms facing upward. Tightly squeeze your shoulder blades together. Pull the T-bar up towards your chest, keeping your elbows close to your body. Pause at the top and then lower the T-bar back to the starting position in a controlled manner. Repeat for the desired number of repetitions.

How to perform the Lever T-Bar Reverse Grip Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever T-Bar Reverse Grip Row using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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