Lever Reverse Grip Vertical Row exercise animation (Männlich)

Lever Reverse Grip Vertical Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Leverage machine
Körperregion
Back
Typ
Strength

The lever reverse grip vertical row is a machine pulling exercise that targets the latissimus dorsi, infraspinatus, teres major, teres minor, and both the middle and lower trapezius. The supinated (underhand) grip shifts the pull angle to recruit the lats more fully through their vertical range while reducing wrist strain, making it a reliable back-width builder for lifters of all levels.

Lever Reverse Grip Vertical Row: So führst du sie aus

  1. 1Adjust the seat height so the handles align with your upper chest when your arms are extended overhead. Select your weight and sit facing the machine, keeping your chest tall.
  2. 2Reach up and grip the handles with a supinated (underhand, palms-facing-you) grip, hands roughly shoulder-width apart.
  3. 3Plant your feet flat on the footrests or floor, brace your core, and let your arms extend fully overhead to achieve a full lat stretch at the top.
  4. 4Initiate the pull by depressing your shoulder blades — think 'pull your shoulders away from your ears' before your elbows begin to bend.
  5. 5Drive your elbows down and back toward your hips, keeping them tracking close to your torso rather than flaring out to the sides.
  6. 6Pull the handles down until your elbows pass just below shoulder height and your hands are at roughly chin level — squeeze the lats and middle back at the bottom.
  7. 7Reverse the movement slowly, extending your arms back to full overhead reach over 2–3 seconds to maintain tension through the entire range.
  8. 8Complete all reps, then return the handles to the start position and release the weight stack under control.

Technik-Tipps

  • Lead with your elbows, not your hands — imagine pushing your elbows down into your back pockets rather than pulling the bar down with your arms.
  • Keep a slight forward lean in your torso (10–15°) to align the pull path with the lat fibers and maximize their range of motion.
  • Avoid shrugging your shoulders toward your ears at the top; actively pull them down before each rep to pre-engage the lower trapezius and protect the shoulder joint.
  • Control the eccentric (upward) phase — resisting the weight on the way up builds more lat thickness than a fast return.

Häufige Fehler

  • Using too much weight and shortening the range of motion — cutting the pull short before full elbow depression means the lats never reach peak contraction, reducing the effectiveness of every rep.
  • Letting the elbows flare wide instead of tracking toward the hips, which shifts stress from the lats onto the rear deltoids and reduces the mechanical advantage of the supinated grip.
  • Pulling with the biceps instead of the back by bending the elbows early — this causes arm fatigue before the larger back muscles are fully worked.
  • Jerking or swinging the torso to generate momentum, which unloads the target muscles and can strain the lower back.
  • Allowing the shoulders to rise and round forward at the top of each rep instead of actively depressing the scapulae, which reduces lat engagement and impinges the shoulder joint over time.

Häufig gestellte Fragen

What muscles does the lever reverse grip vertical row work?

The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and the middle and lower trapezius. The brachialis, brachioradialis, rear deltoid, and pectoralis major sternal head assist the movement.

What is the difference between a reverse grip and a standard overhand grip on this machine?

A supinated (reverse/underhand) grip externally rotates the forearms, which allows the elbows to travel closer to the torso and recruits the lower lats more effectively. It also places the biceps in a stronger mechanical position, so most lifters can handle slightly more range of motion compared to a pronated grip.

Is the lever reverse grip vertical row good for beginners?

Yes. The machine guides the movement path and eliminates the balance demands of a pull-up or cable pulldown, making it easier to learn the lat-engagement cue. Start light, focus on pulling your shoulder blades down before each rep, and build from there.

How many sets and reps should I do?

For hypertrophy (muscle size), 3–4 sets of 8–12 reps works well. For strength endurance or warm-up purposes, 2–3 sets of 12–15 reps at a lighter load is effective. Rest 60–90 seconds between sets.

Where should I feel this exercise?

You should feel a stretch across the sides of your upper back (lats) at the top and a strong squeeze between your shoulder blades at the bottom. If you feel it mainly in your biceps or forearms, focus on initiating the pull by depressing your shoulder blades and driving your elbows down before the arms bend.

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