Lever Bent Over Row (with chest support)

Description

How to do Lever Bent Over Row (with chest support)

1. 01
   Setup

   Adjust the chest pad height so your chest is firmly supported and your shoulders are just above the handles when standing.

2. 02
   Setup

   Step onto the platform, lean into the chest pad, and grasp the handles with an overhand grip slightly wider than shoulder-width, keeping your arms extended.

3. 03

   Exhale as you pull the handles toward your lower abdomen, squeezing your shoulder blades together and keeping your elbows close to your body.

4. 04

   Inhale as you slowly extend your arms back to the starting position, controlling the weight and allowing a full stretch in your lats without rounding your upper back.

Tips

• Visualize pulling with your elbows, not just your hands, to better engage your lats and rhomboids.
• Maintain constant contact between your chest and the pad throughout the entire movement to prevent lower back strain and maximize stability.
• Emphasize a controlled, slow eccentric (lowering) phase to maximize time under tension and promote muscle growth.
• Keep your core braced and avoid shrugging your shoulders towards your ears, which shifts tension away from your back muscles.

Common mistakes

• Rounding the upper back during the pull reduces lat engagement; instead, keep your chest pressed against the pad and maintain a neutral spine.
• Jerking the weight up with momentum rather than muscle control decreases effectiveness; focus on a smooth, deliberate pull and controlled release.
• Allowing your chest to lift off the pad disengages the back and stresses the lower back; ensure constant, firm contact with the chest support throughout the set.