Back · Leverage Machine
Plate Loaded Lever T-Bar Row
How to do the plate loaded lever 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
Brace your chest against the pad of the plate-loaded T-bar row machine and grip the handles with arms extended. Row the weight toward your lower ribs by driving your elbows back, squeeze your shoulder blades, then lower under control.
- 1Your mid-back and lats pulling as you drive your elbows back
- 2Your chest staying pinned to the pad with a squeeze at the top
- 3Controlled tension on the back through the lowering phase
Common mistakes
- Avoid lifting your chest off the pad or jerking the weight
- Do not shrug your shoulders toward your ears
- Avoid using momentum or bouncing at the bottom
Muscles worked
The plate loaded lever 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
- Lower AbsMinor
Kovo programs the plate loaded lever 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.