Back · Leverage Machine
Lever Lying T-Bar Row
How to do the lever lying t-bar row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie face down on the chest pad of a T-bar row machine with your feet set on the platform. Grab the handles and row the weight up toward your ribs, squeezing your shoulder blades together, then lower under control while keeping your chest on the pad.
- 1Mid-back and lats pulling as you drive your elbows back
- 2Your chest pinned to the pad through the whole rep
- 3A squeeze of the shoulder blades at the top
Common mistakes
- Lifting your chest off the pad or jerking the weight up
- Shrugging the shoulders toward your ears
- Bouncing at the bottom or using momentum
Muscles worked
The lever lying t-bar row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the lever lying t-bar row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.