Exercise guide
Lever Bent Over Single Arm Lats Focused Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral compound movement isolates the latissimus dorsi by using a leverage machine to provide a fixed path of motion and constant tension. It allows for a greater range of motion and better mind-muscle connection compared to bilateral rows, specifically targeting the lower lat fibers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand to the side of the leverage machine with a staggered stance, placing the foot opposite the working arm forward for stability.
- Hinge at the hips until your torso is at a 45-degree angle, keeping your spine neutral and back flat.
- Grasp the handle with a neutral grip (palm facing in) and place your non-working hand on your lead thigh or the machine frame for support.
- Ensure your shoulders are square to the floor and your core is braced.
How to do it
- Exhale and pull the handle toward your hip, keeping your elbow tucked close to your side to maximize lat engagement.
- Drive the elbow back until it reaches the midline of your torso, avoiding excessive shoulder rotation.
- Inhale and slowly lower the weight back to the starting position using a controlled 2-3 second tempo.
- Complete the full set on one arm before switching to the other side.
Form checklist
- Keep your shoulders depressed and away from your ears to avoid overactive traps.
- Maintain a flat back and avoid rounding the lumbar spine during the pull.
- Ensure the torso remains stationary; do not use momentum or rotate the chest upward.
- Keep the elbow tucked in rather than flaring it out to keep the focus on the lats.
Pro tips
- Think of your hand as a hook and focus on driving the elbow toward your 'back pocket' to minimize bicep involvement.
- Pause for one second at the top of the movement to emphasize the peak contraction of the latissimus dorsi.
Make it harder
- Implement a 'dead stop' at the bottom of each rep to eliminate elastic energy and force the lats to work harder from a deficit.
- Slow the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
Frequently asked
- What muscles does the lever bent over single arm lats focused row work?
- The lever bent over single arm lats focused 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 single arm lats focused row?
- The lever bent over single arm lats focused row uses leverage machine.
- Is the lever bent over single arm lats focused row good for beginners?
- The lever bent over single arm lats focused row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.