Lever Bent Over Row

Setup

1. 01Load the lever arm and stand over the machine with feet about hip width.
2. 02Hinge at the hips until the torso is close to parallel with the floor.
3. 03Grip the handles with arms hanging straight down.
4. 04Set a flat back and brace the trunk before pulling.

Execution

1. 01Row the handles toward the lower ribs along the machine arc.
2. 02Drive the elbows up and back and squeeze the shoulder blades together.
3. 03Hold the top position for a beat without standing up.
4. 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.