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Lats · Intermediate

Lever One Arm Bent over 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. 01Stand at the plate-loaded lever row with a stable stance and take one handle.
  2. 02Hinge at the hips, brace the trunk, and keep the working arm long at the start.
  3. 03Pull the lever handle toward the hip while keeping the torso square.
  4. 04Pause briefly without shrugging or rotating the trunk.
  5. 05Lower under control, complete the repetitions, and switch arms.

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Variations

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

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Alternatives

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