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Lats · Intermediate

Lever 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 leverage machine with your back straight and feet firmly on the ground.
  2. 02Grasp the handles with both hands, palms facing towards you.
  3. 03Pull the handles towards your torso while squeezing your shoulder blades together.
  4. 04Pause for a moment at the peak contraction, then slowly return to the starting position.
  5. 05Repeat for the prescribed repetitions.

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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 Bent-over Row with V-bar (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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