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Lats · Intermediate

Lever Low Row (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. 01Sit on the lever row machine with your back straight and feet planted.
  2. 02Adjust the seat so that the handles are at chest level.
  3. 03Grab the handles with both hands and pull towards your body while keeping your elbows close.
  4. 04Squeeze your shoulder blades together at the end of the movement.
  5. 05With control, return to the starting position and repeat.

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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 Bent-over Row with V-bar (plate loaded)Related variationLever High 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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