Lever Row (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Plate Loaded Row
How to: Lever Row (plate loaded)
- Sit on the leverage machine with your back straight and feet firmly on the ground.
- Grasp the handles with both hands, palms facing towards you.
- Pull the handles towards your torso while squeezing your shoulder blades together.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the row.
- Using momentum instead of muscle effort.
- Pulling the elbows too far back.
Modifications
- Use lighter weights to start.
- Perform the exercise seated for more support.
Tips
- Maintain a neutral spine throughout the exercise.
- Control the weight, avoiding jerky movements.
- Engage your core for better stability.
Lever Row (plate loaded) Alternatives
Tags
back
strength
latissimus dorsi
upper body
training
resistance