Lever Bent Over Low Row

Muscles worked

Setup

1. Load the machine and stand facing the handles with feet shoulder-width apart.
2. Hinge at the hips until your torso is at a 45-degree angle, keeping a slight bend in your knees.
3. Grasp the handles with a neutral or overhand grip, ensuring your arms are fully extended.
4. Engage your core and set your shoulder blades down and back to stabilize the spine.

How to do it

1. Exhale as you pull the handles toward your lower ribcage, driving your elbows back and keeping them close to your sides.
2. Squeeze your shoulder blades together at the top of the movement for a full second.
3. Inhale as you slowly lower the weight back to the starting position, maintaining a controlled 3-second eccentric phase.
4. Ensure your torso remains stationary throughout the movement, avoiding any vertical swinging.

Form checklist

• Keep your back flat and chest up; do not allow your spine to round.
• Drive the movement with your elbows rather than pulling with your biceps.
• Maintain a neutral neck by looking at a spot on the floor 3-5 feet in front of you.
• Keep your weight centered over your mid-foot to maintain balance.

Pro tips

• Focus on pulling the handles toward your hips rather than your chest to maximize lower lat recruitment.
• Think of your hands as hooks; minimize grip tension to better feel the back muscles working.
• Initiate the movement by retracting your scapula before the arms begin to bend.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to address muscle imbalances and increase core demand.

Frequently asked

What muscles does the lever bent over low row work?

The lever bent over low row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

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

The lever bent over low row uses leverage machine.

Is the lever bent over low row good for beginners?

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

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