Lever Row (plate loaded)

Lever Row (plate loaded)

The Lever Row (plate loaded) is a versatile and effective exercise that targets your upper back muscles, specifically the latissimus dorsi (lats), rhomboids, and trapezius. This exercise is commonly performed using a plate-loaded lever machine, which provides a stable and controlled movement for optimal muscle activation and growth. When executing the Lever Row, your starting position will usually involve sitting on a bench or seat with your chest pressed firmly against the pad. Grasp the handles or bars attached to the lever with an overhand grip. Your legs should be slightly bent and your feet firmly planted on the floor. To initiate the movement, retract your shoulder blades and pull the lever towards your torso, focusing on squeezing your back muscles. Maintain a controlled and smooth motion throughout, avoiding any jerking or swinging. At the fully contracted position, hold for a brief second to maximize the muscle engagement. One of the primary benefits of the Lever Row is its ability to provide a safe and stable environment for beginners or those recovering from injuries. It allows for a full range of motion without excessive stress on the lower back or shoulders, making it a suitable option for individuals with limited mobility. Include Lever Rows in your back-focused workout routine to develop a strong and well-defined upper back. Aim for 3-4 sets of 8-12 repetitions with proper form and gradually increase the weight as you become stronger. Remember to rest adequately between sets and incorporate a balanced nutrition plan to support muscle growth and recovery. Note: Always consult with a fitness professional or trainer to ensure proper form and technique when performing new exercises.


  • Start by setting up a barbell loaded with plates that you can comfortably row.
  • Stand facing the barbell with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Reach down and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • This will be your starting position.
  • Keep your core engaged and pull the barbell toward your body, driving your elbows back and squeezing your shoulder blades together.
  • Pause at the top of the movement, ensuring that you feel the contraction in your back muscles.
  • Slowly lower the barbell back to the starting position, while maintaining control and keeping your back straight.
  • Repeat the movement for the desired number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you pull the barbell and inhaling as you return to the starting position.
  • Keep your movements smooth and controlled, avoiding any jerking or swinging.

Tips & Tricks

  • Focus on engaging your back muscles during the movement.
  • Increase the weight gradually to continue challenging your muscles.
  • Ensure proper form by keeping your chest up and your shoulders back.
  • Incorporate a variety of grip positions, such as wide and narrow grips, to target different areas of your back.
  • Control the movement by using a slow and controlled tempo.
  • Incorporate both unilateral and bilateral variations of the exercise to work on muscle imbalances.
  • Include other compound exercises, such as pull-ups and lat pulldowns, to complement the benefits of the lever row.
  • Pay attention to your breathing, exhaling as you pull the weight towards your body and inhaling as you release.
  • Maintain a neutral spine throughout the exercise to avoid unnecessary strain on your lower back.
  • Listen to your body and adjust the weight and intensity accordingly to prevent overtraining and injury.


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