Lever Bent Over Single Arm Wide Grip Row (with Chest Support)

The Lever Bent Over Single Arm Wide Grip Row (with chest support) is an effective exercise that targets your upper back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine with a chest support pad, which promotes proper form and stability throughout the movement. By incorporating a wide grip, you engage more of the muscles in your upper back, helping to build strength and improve posture. This exercise also works the biceps and forearms as they assist in the pulling motion. One of the benefits of using a lever machine with chest support is that it reduces strain on your lower back, making it a suitable exercise for individuals with lower back issues or those who prefer extra support during their workouts. To maximize the effectiveness of this exercise, it is important to maintain a neutral spine, engage your core, and pull the weight towards your chest using your back muscles instead of relying solely on your arm strength. It is best to start with lighter weights and gradually increase the resistance as your muscles adapt. Remember to exhale during the pulling phase and inhale as you release the weight. Incorporating the Lever Bent Over Single Arm Wide Grip Row (with chest support) into your workout routine can help you build a stronger and more defined upper back while promoting good posture. As with any exercise, proper form and technique are key, so take your time to learn the correct execution and seek guidance if needed. Happy training!

Instructions

• Set up a bench at a 45-degree angle and place your chest against the top, with your feet planted firmly on the ground.
• Hold a dumbbell in one hand with your palm facing down and extend your arm fully, allowing it to hang towards the floor.
• Keep your back straight and your core engaged throughout the exercise.
• Initiate the movement by pulling the dumbbell up towards your waist, leading with your elbow and keeping it close to your body.
• Squeeze your shoulder blades together at the top of the movement and hold for a brief pause.
• Slowly lower the dumbbell back down to the starting position, fully extending your arm.
• Perform the desired number of repetitions on one side and then switch to the other arm.
• Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

• Maintain proper form and posture throughout the exercise.
• Engage your core and keep your back straight while performing the rowing motion.
• Control the movement, focusing on using your back muscles to pull the weight towards your body.
• Ensure a full range of motion by extending your arm fully at the bottom of the movement and squeezing your shoulder blades together at the top.
• Use a weight that challenges you but still allows you to maintain proper form.
• Breathe properly by exhaling during the pulling motion and inhaling as you extend your arm.
• Include this exercise as part of a well-rounded back workout to target different muscle groups.
• Gradually increase the resistance or weight as you get stronger and more comfortable with the exercise.
• Warm up thoroughly before performing this exercise to prevent injury and enhance performance.
• If you experience any discomfort or pain, consult a fitness professional or doctor.