Lever Bent-Over Low Row
Build a stronger back with Lever Bent-Over Low Rows! This exercise targets your lats and rhomboids for improved posture and strength.
The Lever Bent-Over Low Row is a compound exercise that mainly works the back, with help from the shoulders. You'll need: seated row machine or weight plates.
Required Equipment
Lever Bent-Over Low Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Outer Lats (teres major); Rear Shoulder (Delts) (posterior deltoid)
Lever Bent-Over Low Row Variations and Alternatives
How to do the Lever Bent-Over Low Row
Starting Setup: Adjust the lever machine to fit your height and place the desired amount of weight on the machine.
Position: Stand facing the machine with feet shoulder-width apart.
Initial Posture: Bend your knees slightly and hinge at the waist until your torso is almost parallel to the ground. Ensure your back remains straight and not rounded.
Grip: Grasp the handles of the machine firmly with both hands. Your arms should be extended straight down in front of you.
Execution: Keeping your core braced and your elbows tucked close to your body, pull the handles back towards your abdomen in a smooth, controlled motion.
Contraction: Squeeze your shoulder blades together and hold briefly when the handles are close to your body.
Return: Slowly release the handles back to the starting position with your arms fully extended.
Repetition: Repeat for the desired number of repetitions and sets. Make sure to perform the movement with controlled form to avoid injury and to effectively engage the targeted muscles. Adjust the weight to a level that allows you to perform the exercise through the full range of motion while still being challenging.
---
Lever Bent-Over Low Row FAQs
What muscles does the Lever Bent-Over Low Row work?
The Lever Bent-Over Low Row mainly works the back, with help from the shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lever Bent-Over Low Row?
Seated row machine or weight plates.
Is the Lever Bent-Over Low Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Bent-Over Low Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Bent-Over Low Row variations and alternatives?
Similar exercises include the Lever Ab Swing, Lever Abdominal Leg Raise, Lever Seated Single-Arm Narrow-Grip Row and Band Lever Abdominal Leg Raise.
Training calculators
Work out the numbers behind your training before your next session.