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Lever One Arm Bent over Row (plate loaded)

Lever One Arm Bent over Row (plate loaded)

The Lever One Arm Bent over Row (plate loaded) is a versatile and challenging exercise that targets multiple muscle groups in one movement. This exercise primarily works your back muscles, including the latissimus dorsi, rhomboids, and trapezius, while also engaging your biceps and forearms as secondary muscles. By utilizing a lever machine with weighted plates, this exercise provides a controlled and stable environment for you to perform the movement effectively. The key to performing the Lever One Arm Bent over Row (plate loaded) correctly is maintaining proper form and body positioning. You begin by gripping the handle with one hand and positioning yourself with a slight bend in your knees, maintaining a neutral spine, and leaning forward at a 45-degree angle. This position ensures optimal engagement of the targeted muscles while reducing the strain on your lower back. During the exercise, you will retract your shoulder blade, pulling the handle towards your torso in a rowing motion, and then slowly return to the starting position while maintaining control. It's crucial to focus on the movement primarily coming from your back muscles rather than relying on momentum or excessively using your arm muscles. Incorporating the Lever One Arm Bent over Row (plate loaded) into your workout routine can help improve your posture, increase upper body strength, and enhance overall back muscle development. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. As with any exercise, it's essential to listen to your body and adjust the weight and intensity based on your fitness level and capabilities. With consistency and proper form, this exercise can be an excellent addition to your home or gym workout routine.


  • Start by positioning a weight bench on the left side of a lever row machine.
  • Adjust the foot pad of the machine to fit your height.
  • Stand facing the machine with your left foot forward and your right foot back for stability. Keep your knees slightly bent and your back straight.
  • Grab the lever handle with your right hand, bending at the waist. Ensure that your torso is parallel to the ground, and that your right arm is fully extended.
  • Pull the lever handle towards your torso as you exhale, making sure to retract your shoulder blades and keeping your elbow close to your side.
  • Hold the contracted position for a brief moment, squeezing your back muscles.
  • Slowly lower the lever handle back to the starting position, while inhaling.
  • Complete the desired number of repetitions for your right arm, then switch sides and repeat the exercise with your left arm.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles for stability.
  • Focus on squeezing your shoulder blades together.
  • Use a weight that allows you to perform the exercise with good technique.
  • Control the movement, both on the positive (concentric) and negative (eccentric) phases.
  • Gradually increase the resistance or weight as you get stronger to continue progressing.
  • Avoid jerking or swinging the weight, prioritize smooth and controlled repetitions.
  • Ensure a full range of motion, allowing your arm to fully extend and contract.
  • Consider incorporating both unilateral (one arm at a time) and bilateral (both arms) variations in your training routine.
  • Consult a fitness professional if you are unsure about proper form or technique.


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