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Lever Bent over Row (plate loaded)

Lever Bent over Row (plate loaded)

The Lever Bent over Row (plate loaded) is a compound exercise that targets multiple muscle groups in the upper body, including the back, shoulders, and arms. It is a variation of the traditional bent over row exercise, but with the added benefit of using a plate-loaded lever machine. This exercise is performed by gripping the handles of the lever machine, standing with your feet shoulder-width apart, and bending forward at the waist. Keep your back straight and core engaged throughout the movement. Initiate the exercise by pulling the handles towards your chest, squeezing your shoulder blades together. Pause at the top of the movement and then slowly return to the starting position. The Lever Bent over Row is great for building strength and muscular endurance in the back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It also engages your biceps, forearms, and rear deltoids, resulting in a well-rounded upper body workout. Using a plate-loaded lever machine provides a more controlled and stable movement compared to traditional dumbbell or barbell rows. It helps to maintain proper form and reduces the risk of injury. By adjusting the weight plates on the machine, you can easily progress or regress the exercise to match your strength levels. Incorporating the Lever Bent over Row (plate loaded) into your workout routine can help improve your posture, upper body strength, and overall appearance. Remember to warm up adequately before performing this exercise and always listen to your body.


  • Stand facing a lever machine with a loaded plate, about hip-width apart.
  • Position your feet flat on the ground and bend slightly at the knees.
  • Hinge forward at the hips, keeping your back straight and core engaged.
  • Reach forward and grip the handles with an overhand grip, palms facing down.
  • Keeping your torso stable, exhale and pull the handles towards your midsection, squeezing your shoulder blades together.
  • Inhale and slowly return to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Ensure you maintain proper form throughout the exercise, avoiding any jerky or excessive movements.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid strain or injury.
  • Engage your core muscles to stabilize your body during the rowing motion.
  • Start with a weight that challenges you but allows you to maintain proper form.
  • Incorporate a full range of motion by fully extending your arms and squeezing your shoulder blades together at the end of each repetition.
  • Focus on pulling with your back muscles rather than relying solely on your arms.
  • Keep your neck aligned with your spine by looking forward throughout the movement.
  • Breathe out as you pull the weight towards your body and breathe in as you return to the starting position.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Add variety to your workout routine by incorporating different grip variations, such as overhand and underhand grips.
  • Take rest days to allow your muscles to recover and avoid overtraining.

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