Lever Bent Over Wide Grip Row (with chest support)

Description

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

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.