Exercise guide
Lever Bent Over Single Arm Wide Grip Row With Chest Support
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral row variation uses chest support to isolate the upper back, specifically targeting the rear deltoids, rhomboids, and trapezius by utilizing a wide elbow flare. The chest pad eliminates momentum, ensuring the back muscles perform the work while the single-arm approach corrects bilateral imbalances.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the chest pad height so your feet are firmly planted and your sternum is supported by the top of the pad.
- Grasp the wide-grip handle with an overhand (pronated) grip on one side.
- Place your non-working hand on the machine's frame or the opposite handle for stability.
- Engage your core and ensure your shoulders are square to the machine.
How to do it
- Exhale as you pull the handle upward and outward, keeping your elbow flared away from your body at roughly a 70-90 degree angle.
- Pull until your elbow is in line with your torso, focusing on retracting the shoulder blade toward the spine.
- Pause for a moment at the top of the movement to maximize peak contraction in the upper back.
- Inhale as you slowly lower the weight to the starting position, allowing the shoulder blade to protract (stretch forward) slightly.
Form checklist
- Keep your chest glued to the pad throughout the entire set; do not lift your torso to cheat.
- Maintain a wide elbow flare to prioritize the rear delts and traps over the lats.
- Avoid rotating your torso toward the pulling arm; keep your hips and shoulders square.
- Keep your neck in a neutral position by looking slightly downward at the machine.
Pro tips
- Think of your hand as a hook and focus on pulling through the elbow to enhance the mind-muscle connection with the upper back.
- At the bottom of the rep, let the weight pull your shoulder blade forward for a full stretch before initiating the next pull.
- Focus on 'pinching' the shoulder blade toward the center of your back at the top of the movement.
Make it harder
- Implement a 3-second isometric hold at the peak of the contraction on every rep.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the lever bent over single arm wide grip row with chest support work?
- The lever bent over single arm wide grip row with chest support primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever bent over single arm wide grip row with chest support?
- The lever bent over single arm wide grip row with chest support uses leverage machine and weight plate.
- Is the lever bent over single arm wide grip row with chest support good for beginners?
- The lever bent over single arm wide 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.