Exercise guide
Lever Bent Over Neutral Grip Row With Chest Support
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This exercise utilizes a chest-supported machine to isolate the back muscles, effectively targeting the lats and mid-back while eliminating lower back strain and momentum. The neutral grip places the shoulders in a safer position and allows for a greater range of motion during the pull.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the chest pad height so your upper chest is supported and your arms can fully extend to reach the handles.
- Place your feet firmly on the footplates or floor, maintaining a slight bend in the knees.
- Grasp the neutral handles (palms facing each other) with a firm, full grip.
- Press your chest firmly against the pad and engage your core to stabilize your torso.
How to do it
- Exhale as you pull the handles toward your body by driving your elbows back and retracting your shoulder blades.
- Continue the pull until your elbows are slightly past your torso, squeezing your back muscles at the top.
- Inhale as you slowly return the weight to the starting position, allowing your shoulder blades to protract slightly for a full stretch.
- Maintain a controlled tempo, typically 2 seconds for the pull and 2 seconds for the return.
Form checklist
- Keep your chest in constant contact with the support pad to prevent using momentum.
- Avoid shrugging your shoulders toward your ears; keep them depressed throughout the movement.
- Ensure your neck remains neutral by looking slightly forward rather than up or down.
- Focus on driving the movement with your elbows rather than pulling primarily with your hands.
Pro tips
- Imagine trying to touch your elbows together behind your back to maximize the contraction of the trapezius and rhomboids.
- Use a 'thumbless' grip if you find your biceps are taking over the movement, as this helps prioritize the back muscles.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to address muscle imbalances and increase time under tension.
- Add a 2-3 second isometric hold at the peak of the contraction to increase mechanical tension.
Frequently asked
- What muscles does the lever bent over neutral grip row with chest support work?
- The lever bent over neutral grip row with chest support primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the lever bent over neutral grip row with chest support?
- The lever bent over neutral grip row with chest support uses leverage machine and weight plate.
- Is the lever bent over neutral grip row with chest support good for beginners?
- Yes. The lever bent over neutral grip row with chest support is a beginner-friendly movement and a strong foundation to build on.