- What muscles does the Lever One Arm Bent-over Row (plate-loaded) work?
- This exercise primarily targets the muscles of the back, especially the latissimus dorsi and rhomboids. It also engages the biceps, shoulders, and core for stability throughout the movement.
- What equipment do I need for the Lever One Arm Bent-over Row, and are there any alternatives?
- You’ll need a plate-loaded lever machine and weight plates for this exercise. If you don’t have access to one, you can perform a similar movement with a dumbbell or kettlebell as a one-arm bent-over row.
- Is the Lever One Arm Bent-over Row suitable for beginners?
- Yes, beginners can perform this exercise as long as they start with light weights and focus on proper form. It’s important to maintain a straight back and control the movement to reduce injury risk.
- What are common mistakes to avoid during the Lever One Arm Bent-over Row?
- Common mistakes include rounding the lower back, using excessive momentum, and not engaging the core. To avoid these, keep your spine neutral, move with control, and focus on squeezing your back muscles at the top.
- How many sets and reps should I do for the Lever One Arm Bent-over Row?
- A good starting point is 3–4 sets of 8–12 reps per arm, using a weight that allows you to maintain proper technique. Adjust the volume based on your training goals—higher reps for endurance, lower reps for strength.
- What safety tips should I follow when performing the Lever One Arm Bent-over Row?
- Always warm up before starting, keep your core tight, and maintain a neutral spine position. Avoid jerking the weight and ensure the lever is loaded evenly to prevent strain or imbalanced lifting.
- Are there variations or modifications for the Lever One Arm Bent-over Row?
- You can modify the exercise by adjusting the grip position or using two arms at once for a bilateral row. To increase difficulty, use heavier plates or hold the contraction at the top for a few seconds.
