Lever Bent-Over Row
Strengthen your back with Lever Bent-Over Rows! Build muscle and improve posture with this effective exercise.
The Lever Bent-Over Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: barbell or weight plates.
Required Equipment
Lever Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Lever Bent-Over Row Variations and Alternatives
How to do the Lever Bent-Over Row
Lever Bent Over Row Instructions
Starting Position:
Stand with your feet shoulder-width apart.
Bend slightly at your knees and hinge forward at your hips, keeping your back straight.
Hold the lever barbell with both hands, palms facing towards you, at about shoulder-width apart.
Let the barbell hang directly below your shoulders; your arms should be fully extended but not locked.
Movement Instructions:
Engage your core to stabilize your back.
Pull the barbell towards your lower chest or abdomen. Imagine bringing your elbows back and squeezing your shoulder blades together.
Keep your elbows close to your body throughout the movement.
Pause briefly at the top of the movement when the barbell is close to your chest.
Slowly lower the barbell back to the starting position, controlling the movement.
Tips for Beginners:
Start with lighter weights to master the form before adding more weight.
Ensure your back stays straight and avoid rounding your shoulders.
Use a mirror or work with a trainer to check your form if possible.
Perform 2–3 sets of 8–12 repetitions, resting in between sets.
Lever Bent-Over Row FAQs
What muscles does the Lever Bent-Over Row work?
The Lever Bent-Over Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lever Bent-Over Row?
Barbell or weight plates.
Is the Lever Bent-Over 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 Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Lying Seal Rack Row, Barbell Wide-Grip Bent-Over Row, Barbell Lying Rack Row and Barbell Single-Arm Bent-Over Row.
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