Lever Bent over Row (plate loaded)

Lever Bent over Row (plate loaded)

The Lever Bent over Row (plate loaded) is a highly effective compound exercise that targets multiple muscle groups simultaneously. This exercise primarily focuses on your back muscles, including the latissimus dorsi (lats), rhomboids, and trapezius, while also engaging your biceps, forearms, and core muscles. To perform the Lever Bent over Row (plate loaded), you will need access to a plate-loaded lever machine. Start by adjusting the machine's seat height and footplate to ensure a comfortable and stable position. Grasp the handles with an overhand grip, keeping your hands slightly wider than shoulder-width apart. Stand in front of the machine and lean forward from the hips, maintaining a slight bend in your knees. As you begin the movement, pull the handles toward your abdomen, simultaneously squeezing your shoulder blades together. Make sure to keep your elbows close to your sides throughout the exercise and focus on using your back muscles to drive the movement. Avoid any jerking or excessive swinging of the body to maintain control and prevent injury. The Lever Bent over Row (plate loaded) offers several benefits. It strengthens your back muscles, improving posture and overall upper body stability. Additionally, this exercise helps to develop pulling power and upper body strength, making it particularly beneficial for athletes participating in sports such as rowing, swimming, or martial arts. Incorporate the Lever Bent over Row (plate loaded) into your workout routine to effectively target your back muscles and achieve a stronger, more defined upper body. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as your strength improves.


  • Start by standing with your feet hip-width apart and knees slightly bent.
  • Bend forward at the hips, keeping your back straight and core engaged. Your torso should be almost parallel to the floor.
  • Grasp the lever bar with an overhand grip, slightly wider than shoulder-width apart.
  • Keep your elbows close to your body as you pull the lever bar towards your abdomen. Squeeze your shoulder blades together at the top of the movement.
  • Pause for a brief moment, then slowly lower the lever bar back to the starting position with control.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise and avoid using momentum to lift the weight.

Tips & Tricks

  • Incorporate a full range of motion by letting your arms fully extend on each repetition.
  • Engage your core by maintaining a tight abdominal contraction throughout the exercise.
  • To avoid straining your neck, keep your head aligned with your spine and avoid looking up or down.
  • Squeeze your shoulder blades together at the top of the movement to maximize back muscle activation.
  • Maintain proper posture by keeping your back straight and avoiding excessive leaning forward.
  • Prioritize using a weight that allows you to maintain proper form and control throughout the exercise.
  • Focus on pulling with your back muscles rather than relying on your arms to perform the movement.
  • Vary your grip by utilizing both overhand (pronated) and underhand (supinated) grips to target different muscles in your back.
  • Use slow and controlled movements during both the upward and downward phases of the exercise to maximize muscle activation.
  • Allow adequate rest and recovery time between sets to prevent overtraining and allow your muscles to properly repair and grow.


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