Lever Bent Over Wide Grip Row (with chest support)

Description

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

1. 01
   Setup

   Adjust the chest support pad so your chest is firmly pressed against it and the wide-grip handles are within comfortable reach with a slight forward lean.

2. 02
   Setup

   Grasp the wide-grip handles with an overhand grip, slightly wider than shoulder-width, ensuring your feet are firmly planted on the floor or footrests for stability.

3. 03

   Keeping your chest pressed against the pad and core engaged, exhale as you pull the handles towards your lower chest/upper abdomen, focusing on squeezing your shoulder blades together.

4. 04

   Hold the contracted position briefly, feeling the tension across your lats and upper back, ensuring your elbows are driving back and wide.

5. 05

   Inhale as you slowly and controlledly extend your arms back to the starting position, allowing your lats to stretch fully without losing chest contact with the pad.

Tips

• Initiate the pull by driving your elbows back and wide, rather than just pulling with your biceps, to maximize activation of your lats and upper back muscles.
• Maintain constant pressure against the chest support throughout the entire movement to prevent lower back compensation and enhance isolation of the target muscles.
• Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to return the weight, as this maximizes time under tension and promotes greater muscle growth.
• Keep your gaze neutral and aligned with your spine to avoid neck strain; your head should remain still, not craning up or down during the movement.

Common mistakes

• Rounding the upper back during the pull reduces lat engagement; instead, keep your chest open and actively pull your shoulder blades down and back.
• Using excessive momentum or body English to pull the weight diminishes muscle activation; instead, select a weight that allows for strict form and controlled movement.
• Shrugging your shoulders towards your ears during the pull can lead to upper trapezius dominance and neck strain; instead, keep your shoulders depressed and focus on pulling with your lats.