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Lever Bent Over Row
A plate-loaded lever row performed from a bent-over position, giving a fixed arc that lets you row heavy for the lats and mid-back with less balance demand than a barbell row.
BackBarbellHorizontal pull
GoLightWeight medialever-bent-over-row
Demonstration coming soon
Primary
Latissimus dorsiRhomboids
Secondary
Middle trapeziusRear deltoidsBicepsSpinal erectors
Equipment
Barbell
Pattern
Horizontal pull
Setup
- 01Load the lever arm and stand over the machine with feet about hip width.
- 02Hinge at the hips until the torso is close to parallel with the floor.
- 03Grip the handles with arms hanging straight down.
- 04Set a flat back and brace the trunk before pulling.
Execution
- 01Row the handles toward the lower ribs along the machine arc.
- 02Drive the elbows up and back and squeeze the shoulder blades together.
- 03Hold the top position for a beat without standing up.
- 04Lower the lever under control to a full arm stretch.
Checkpoints
- -Torso angle stays constant from first rep to last.
- -The back stays flat, not rounded, through the hinge.
- -Elbows finish behind the torso at the top of each rep.
- -The weight is controlled down, not dropped onto the stops.
Common mistakes
- -Standing up to heave the weight through the sticking point.
- -Rounding the lower back as fatigue sets in.
- -Cutting the range short and only pumping the top half.
- -Gripping so wide that the elbows flare and the rear delts take over.
Programming notes
- -Use 3 to 4 sets of 6 to 10 reps for heavy horizontal pulling.
- -Good substitute for barbell rows when lower back fatigue is a concern.
- -Add a 1 second squeeze at the ribs to keep the movement strict.
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