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Lats · Intermediate

Lever Bent-over Row with V-bar (plate loaded)

Horizontal pulling drill that develops back strength and scapular control using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Load the lever row and stand securely on its platform with the V-handle centered beneath the torso.
  2. 02Hinge at the hips with softly bent knees and brace the trunk while the arms hang long.
  3. 03Pull the V-handle toward the lower ribs by driving the elbows behind the body.
  4. 04Pause without shrugging or lifting the torso.
  5. 05Lower the lever under control while maintaining the same hip-hinged position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLever Row (plate loaded)Related variationLever High Row (plate loaded)Related variationLever Low Row (plate loaded)Related variationLever Narrow Grip Seated Row (plate loaded)Related variationLever One Arm Bent over Row (plate loaded)Related variationLever Pronated Grip Seated Row (plate loaded)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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