Exercise guide
Lever Bent Over Wide Grip Row With Chest Support
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This exercise isolates the upper back and rear deltoids by using chest support to eliminate momentum and lower back strain. The wide grip shifts the emphasis toward the trapezius and rhomboids while providing a deep stretch for the lats.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the chest pad height so your upper chest is supported and your arms can reach the handles comfortably.
- Position your feet firmly on the footplates or floor to create a stable base.
- Grasp the wide horizontal handles with an overhand (pronated) grip, ensuring your hands are wider than shoulder-width.
- Brace your core and press your chest firmly against the pad to stabilize your torso.
How to do it
- Exhale as you pull the handles toward your body by driving your elbows out and back in a wide arc.
- Squeeze your shoulder blades together at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the weight back to the starting position, allowing your shoulder blades to protract (spread apart) for a full stretch.
- Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.
Form checklist
- Keep your chest glued to the pad throughout the entire set; do not arch your back to move the weight.
- Avoid shrugging your shoulders toward your ears; keep your shoulders down and back.
- Lead the movement with your elbows rather than pulling with your biceps.
- Maintain a neutral spine and keep your neck in line with your torso.
Pro tips
- Imagine trying to touch your elbows together behind your back to maximize rhomboid and middle-trapezius activation.
- Use a 'thumbless' or hook grip to reduce forearm and bicep involvement, enhancing the mind-muscle connection with your back.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction to increase time under tension.
- Perform '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then lowering fully to the start.
Frequently asked
- What muscles does the lever bent over wide grip row with chest support work?
- The lever bent over 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 wide grip row with chest support?
- The lever bent over wide grip row with chest support uses leverage machine and weight plate.
- Is the lever bent over wide grip row with chest support good for beginners?
- The lever bent over 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.