V-Bar Lever Bent-Over Row
Target your back with the V-Bar Lever Bent-Over Row. Build strength and definition with controlled, powerful pulls!
The V-Bar Lever Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: seated row machine or v-bar attachment or weight plates.
Required Equipment
V-Bar Lever Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
V-Bar Lever Bent-Over Row Variations and Alternatives
How to do the V-Bar Lever Bent-Over Row
Lever Bent Over Row With V Bar
Lever rowing machine
Weight plates (adjustable)
Positioning
Set Up the Machine: Adjust the weight on the lever rowing machine by adding the desired weight plates to the lever.
Stand in Front of the Machine: Place your feet shoulder-width apart and face toward the machine.
Grip the V-Bar: Bend at the hips and knees to grab the V-bar with both hands. Your palms should face each other.
Starting Position
Bend Over: Hinge at your hips while keeping your back flat and your head aligned with your spine. Your knees should be slightly bent.
Pull the V-Bar: Allow the V-bar to hang straight down in front of you, keeping your arms extended.
Movement
Rowing Motion: Engage your back muscles and pull the V-bar towards your lower rib cage, keeping your elbows close to your body.
Squeeze: At the top of the movement, squeeze your shoulder blades together for a brief moment.
Lower the Bar: Slowly lower the V-bar back to the starting position, maintaining control throughout the motion.
Repetitions
Aim for 8-12 repetitions per set.
Complete 3-4 sets with a rest period of 60-90 seconds between sets.
Tips for Beginners
Focus on maintaining a flat back and avoiding any rounding of the shoulders.
Start with lighter weights to master the technique before progressing to heavier loads.
Adjust the seat or leverage of the machine if needed to ensure proper form.
V-Bar Lever Bent-Over Row FAQs
What muscles does the V-Bar Lever Bent-Over Row work?
The V-Bar Lever Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the V-Bar Lever Bent-Over Row?
Seated row machine or v-bar attachment or weight plates.
Is the V-Bar 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 V-Bar Lever Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some V-Bar Lever Bent-Over Row variations and alternatives?
Similar exercises include the Cable V-Bar Lateral Pulldown, Cable V-Bar Seated Row, Lever Bent-Over Low Row and Lever Neutral-Grip Bent-Over Row.
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