Male

Lever Bent over Row plate loaded

Muscles involved

The Lever Bent over Row plate loaded is a powerful movement for building a strong back while enhancing core stability. As you hinge forward holding the barbell between your legs and pull the weight toward your torso, you are not just working your upper back muscles, you are forcing your core and hips to anchor your body firmly. This requirement for postural balance directly translates to athletic performance, allowing you to sustain heavy loads, control force production, and improve movement mechanics on the field or in heavy strength training sessions.

How to do it

1. Stand with feet apart, holding a loaded lever between your legs. 2. Lean over, keeping your torso almost parallel to the floor with arms extended. 3. Pull the lever towards your stomach, keeping your elbows close to your body as you exhale. 4. Lower the lever controllably to the starting position as you inhale.

Equipment required

Barra

Muscles worked

Tips

- Keep your torso almost parallel to the floor throughout the row. - Pull the lever towards your stomach, guiding with your elbows. - Avoid using momentum; the movement should be controlled by your back.