Exercise guide
Lever One Arm Low Row Plate Loaded
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This unilateral compound movement targets the lower lats and mid-back while allowing for a greater range of motion and improved core stability. It is highly effective for correcting muscle imbalances and developing back thickness and detail.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing the machine with a staggered stance, placing the foot opposite to the working arm forward for stability.
- Hinge slightly at the hips and place your non-working hand on the machine's frame or your thigh for support.
- Grasp the handle with a neutral grip (palm facing in) and ensure your arm is fully extended to start.
- Maintain a flat back and engage your core to stabilize your torso.
How to do it
- Exhale as you pull the handle toward your hip, driving your elbow back and keeping it close to your ribcage.
- Squeeze your shoulder blade toward your spine at the peak of the movement for a full contraction.
- Inhale as you slowly return the weight to the starting position over a 2-3 second count, feeling a stretch in the lat.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep your shoulders square to the machine; do not rotate your torso to pull the weight.
- Drive the movement with your elbow rather than pulling with your hand and biceps.
- Maintain a neutral spine and avoid rounding your lower back during the pull.
- Keep your chest up and avoid shrugging your shoulder toward your ear.
Pro tips
- Imagine trying to tuck your elbow into your back pocket to maximize lower lat recruitment.
- Initiate the movement by retracting your scapula (shoulder blade) slightly before the arm begins to bend.
- Focus on a 'thumbless' or hook grip to further reduce bicep involvement and emphasize the back muscles.
Make it harder
- Add a 2-second pause at the point of maximum contraction to increase time under tension.
- Incorporate a 'dead stop' at the bottom of each rep by letting the weight settle briefly to eliminate momentum.
Frequently asked
- What muscles does the lever one arm low row plate loaded work?
- The lever one arm low row plate loaded primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever one arm low row plate loaded?
- The lever one arm low row plate loaded uses leverage machine and weight plate.
- Is the lever one arm low row plate loaded good for beginners?
- Yes. The lever one arm low row plate loaded is a beginner-friendly movement and a strong foundation to build on.