Lever One Arm Bent Over Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever One Arm Bent Over Row is a compound exercise primarily targeting the upper back, with secondary emphasis on the biceps. This movement is performed using a barbell and involves pulling the weight towards your torso while maintaining a bent-over position, engaging the lats, traps, and other upper back muscles. The unilateral nature of the exercise helps to isolate one side of the body at a time, ensuring balanced development and strength in the upper back. The biceps are also engaged as they assist in the pulling motion, making this exercise an effective way to build both back and arm strength.
How to Perform
Begin by setting up a weight bench beside the lever row machine, ensuring it's positioned on your left side for easy access.
Adjust the machine's foot pad to your height, ensuring it is comfortable for you to stabilize your body during the movement.
Stand facing the machine, with your left foot placed forward and your right foot positioned back for balance. Keep a slight bend in your knees and maintain a neutral, straight posture.
Bend forward at the waist, reaching for the lever handle with your right hand. Your torso should be parallel to the floor, and your right arm should be extended straight toward the machine.
While exhaling, pull the lever handle towards your body. Focus on squeezing your shoulder blades together and keeping your elbow close to your side for optimal engagement of your upper back muscles.
Pause for a brief moment in the contracted position, fully activating the muscles of your upper back, including the lats and traps.
Inhale as you slowly return the lever handle to the starting position, maintaining control of the movement to avoid any jerky motions.
After completing the desired repetitions on your right side, switch to the left side and repeat the same steps for the opposite arm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain proper posture throughout the exercise to ensure correct technique and avoid injury.
Engage your core for stability to protect your lower back and support your movement.
Focus on pulling your shoulder blades together as you row the weight, ensuring activation of the upper back muscles.
Select a weight that enables you to perform the exercise with perfect form and control.
Move in a slow and controlled manner, paying attention to both the lifting (concentric) and lowering (eccentric) phases of the movement.
Gradually increase the weight or resistance over time as your strength improves to continue challenging your muscles.
Avoid using momentum or jerking the weight; aim for smooth, deliberate repetitions to fully engage the target muscles.
Ensure that you achieve a full range of motion, allowing your arm to extend completely and contract deeply during each rep.
Vary your training by incorporating both one-arm (unilateral) and two-arm (bilateral) variations for balanced development.
If you're uncertain about your form or technique, consider consulting with a fitness professional for guidance and feedback.
How Not to Perform
Avoid Swinging or Jerking the Weight: Do not use momentum to lift the weight. Swinging or jerking the body can lead to unnecessary strain and reduce the effectiveness of the exercise. Focus on controlled, smooth movements to target the upper back muscles properly.
Don’t Overextend Your Arm: Avoid letting your arm extend too far forward at the starting position. This could put undue stress on your shoulder joint and lead to poor form. Ensure your arm is fully extended but not beyond its natural range of motion.
Avoid Arching Your Back: Do not round or excessively arch your back while performing the row. Keep your back straight and engage your core throughout the movement. An arched back can lead to strain on your spine and reduce the stability of the exercise.
Don’t Let Your Elbow Flare Out: Keep your elbow close to your body during the pull. Allowing the elbow to flare outward reduces the activation of your upper back muscles and can strain your shoulder. Aim for a straight line from your elbow to your torso.
Don’t Rush the Movement: Avoid speeding through the exercise to complete the repetitions quickly. Rushing through the set can lead to improper form and muscle disengagement. Instead, focus on slow, deliberate movements to fully engage the muscles.
Avoid Using Too Heavy a Weight: Don’t select a weight that’s too heavy, causing you to lose form or compromise the range of motion. Choose a weight that challenges you but allows you to maintain proper technique throughout the exercise.
Don’t Neglect the Negative Phase: Avoid dropping the weight quickly after pulling it towards your torso. Control the lowering phase (eccentric) of the movement to maximize muscle tension and avoid unnecessary stress on your joints.
Don’t Look Forward or Up: Maintain a neutral head position to avoid strain on your neck. Looking forward or upward can cause your neck to strain. Keep your gaze down or straight ahead while ensuring your neck is aligned with your spine.
Avoid Letting Your Shoulders Shrug: Keep your shoulders away from your ears throughout the movement. Shrugging the shoulders reduces the focus on the upper back muscles and could lead to unnecessary tension in your neck and traps.
Don’t Forget to Breathe Properly: Avoid holding your breath during the exercise. Make sure to exhale while pulling the weight toward you, and inhale as you lower the weight. Proper breathing helps maintain core stability and focus.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
