Lever Bent Over Single Arm Neutral Grip Row With Chest Support

Muscles worked

Setup

1. Adjust the chest pad height so your sternum is supported and your feet are firmly planted on the floor or footplates.
2. Grasp the neutral grip handle (palm facing inward) with one hand, ensuring your arm is fully extended.
3. Place your non-working hand on the machine's frame or the chest pad for additional stability.
4. Brace your core and press your chest firmly against the pad to create a stable base.

How to do it

1. Exhale as you pull the handle toward your hip, driving your elbow back and keeping it tucked close to your side.
2. Retract your shoulder blade at the top of the movement, squeezing the target muscles for a brief pause.
3. Inhale as you slowly lower the weight back to the starting position, allowing the weight to pull your shoulder blade forward for a full stretch.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).

Form checklist

• Keep your chest in constant contact with the pad; do not lean back to move the weight.
• Avoid rotating your torso toward the pulling side to ensure the back muscles do the work.
• Keep your shoulders depressed (down) to avoid over-engaging the upper traps.
• Ensure your neck remains in a neutral position, looking slightly forward and down.

Pro tips

• Visualize your hand as a hook and focus on pulling from the elbow to maximize lat recruitment and minimize bicep involvement.
• At the bottom of the rep, allow the weight to 'protract' your shoulder blade slightly to get a maximum stretch on the lats.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform a 'dead stop' at the bottom of each rep, letting the weight settle briefly to eliminate momentum.

Frequently asked

What muscles does the lever bent over single arm neutral grip row with chest support work?

The lever bent over single arm neutral grip row with chest support primarily targets the lats and rhomboids, and also works the biceps, deltoids, erector spinae, and obliques as secondary muscles.

What equipment do you need for the lever bent over single arm neutral grip row with chest support?

The lever bent over single arm neutral grip row with chest support uses leverage machine.

Is the lever bent over single arm neutral grip row with chest support good for beginners?

The lever bent over single arm neutral grip row with chest support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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