Lever Bent Over Row Plate Loaded

Muscles worked

Setup

1. Load the desired weight plates onto the machine's horns.
2. Stand with your feet shoulder-width apart on the platform, positioning yourself so the handles are aligned with your mid-foot.
3. Hinge at the hips with a slight bend in the knees, keeping your back flat and chest up to reach the handles.
4. Grip the handles firmly using a neutral or overhand grip, depending on the machine's design and your preference.

How to do it

1. Exhale as you pull the handles toward your lower ribcage by driving your elbows back and up.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your torso remains stationary.
3. Inhale as you slowly lower the weight back to the starting position, fully extending your arms without letting the plates touch the stack.
4. Maintain a controlled tempo, focusing on a two-second eccentric (lowering) phase.

Form checklist

• Keep your spine neutral and avoid rounding your lower back throughout the set.
• Ensure your core is braced to stabilize your torso and prevent swaying.
• Keep your neck in a neutral position, looking slightly ahead of your feet.
• Avoid using momentum or 'shrugging' the weight up with your upper traps.

Pro tips

• Focus on driving with your elbows rather than pulling with your hands to maximize lat and rhomboid engagement.
• Imagine trying to pull the handles 'through' your hips to better recruit the lower lats.
• Maintain a slight 'proud chest' at the top of the movement to ensure full scapular retraction.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to increase core demand and fix strength imbalances.

Frequently asked

What muscles does the lever bent over row plate loaded work?

The lever bent over row plate loaded primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the lever bent over row plate loaded?

The lever bent over row plate loaded uses dumbbell and barbell.

Is the lever bent over row plate loaded good for beginners?

The lever bent over row plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius