The lever bent over row is a powerful machine-based exercise designed to isolate and strengthen the muscles of the back, particularly the latissimus dorsi, rhomboids, and rear deltoids. Using a lever row machine ensures a stable movement path, reduces momentum, and allows for greater focus on muscle contraction.

Instructions

1. Setup

   • Position yourself on the lever row machine with your chest resting firmly against the pad.

   • Adjust the seat or chest pad height to align the handles with your arms at full extension.

2. Grip

   • Grasp the handles or bar with both hands.

   • Use either an overhand grip (palms facing down) or a neutral grip (palms facing each other), depending on comfort and machine design.

3. Starting Position

   • Begin with your arms fully extended.

   • Allow your shoulders to stretch forward slightly to engage the back muscles through a full range of motion.

4. Pulling Phase

   • Exhale as you pull the handles toward your torso.

   • Focus on driving the elbows back and squeezing your shoulder blades together at the top of the movement.

5. Lowering Phase

   • Inhale as you slowly return the handles to the starting position.

   • Fully extend your arms while maintaining control and keeping tension on the back muscles.

Tips for Proper Form

• Keep Your Chest on the Pad: Maintain firm contact with the chest pad to prevent using momentum or leaning backward.

• Engage the Back, Not the Arms: Concentrate on pulling with your back muscles rather than relying on your biceps.

• Neutral Spine: Keep your back straight and avoid arching or rounding.

• Adjust for Comfort: Set the seat and pad height correctly to achieve a full, effective range of motion.

• Rep Range: Perform 3–4 sets of 8–12 repetitions for optimal strength and muscle growth.

Benefits of the Lever Bent Over Row

• Isolates and strengthens the middle and upper back muscles.

• Provides a stable and safe movement path, making it beginner-friendly.

• Improves posture by developing the rear delts, traps, and rhomboids.

• Reduces strain on the lower back compared to free-weight bent-over rows.

• Enhances pulling strength for other compound lifts such as deadlifts and pull-ups.

Conclusion: The lever bent over row is an effective machine-based back exercise that builds muscle mass, strength, and stability in the upper body. Incorporate it into your back workouts for better posture, improved pulling strength, and balanced muscle development.