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§ L · Exercises · BackUpdated 6/2026

Lever T-bar Row (plate loaded)

This builds your upper back and lats. A stronger pull helps your posture and carries over to rows and pull ups.

Muscle group
Back
Equipment
Machine
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Adjust the plate-loaded T-bar row machine to fit you and add the weight plates, position yourself against the chest pad, and take a stable stance.

  2. 02

    Grip the handles and brace your core, keep your chest against the pad, your back neutral, and your shoulder blades slightly pulled down.

  3. 03

    Pull the handles toward your lower abdomen by pulling your shoulder blades back together and driving your elbows back under control.

  4. 04

    Pause for a brief squeeze at the top without lifting your chest off the pad or jerking with your upper body.

  5. 05

    Lower the weight back down under control and allow your shoulder blades to move forward as far as the range of motion allows.

Beginner's guide

§ 03 · Guide
What it works

This builds your upper back and lats. A stronger pull helps your posture and carries over to rows and pull ups.

What it should feel like

You should feel it in your lats and upper back, not mostly in your biceps, hands, or lower back.

Most common mistake

A common mistake is using body swing or pulling the elbows too high. Keep your chest on the pad and drive your elbows back and down.

How to get started at the gym

§ 04 · SisuLift

Lever T-bar Row (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your chest firmly against the pad throughout the movement and avoid rocking from the hips. Drive your elbows back and down, not up toward your shoulders.

An excellent machine-based row for developing back thickness and mid-back control.

More exercises: Back

§ 06 · Same muscles

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