Lever Bent over Wide Row (plate loaded)
Sculpt a wider, stronger back with the Lever Bent Over Wide Row. Target your lats, rhomboids, and traps to boost pulling strength and improve posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Bent over Wide Row (plate loaded)
Lever Reverse Grip High Row (plate loaded)
Back · Leverage machine
Lever Bent Over Wide Grip Row (with chest support)
Back · Leverage machine
Lever Bent Over Single Arm Wide Grip Row (with chest support)
Back · Leverage machine
Lever Bent Over Row (with chest support)
Back · Leverage machine
Description
This exercise targets your back muscles. You perform it by bending over a lever machine, grabbing the bar with a wide grip, and pulling it toward your torso.
Save Lever Bent over Wide Row (plate loaded) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Lever Bent over Wide Row (plate loaded)
- 01Setup
Adjust the lever machine to a comfortable height, then position yourself bent over the pad with your feet firmly planted, ensuring your back is flat and chest is supported or slightly off the pad.
- 02Setup
Grasp the wide handles with an overhand grip, slightly wider than shoulder-width apart, ensuring your arms are fully extended and your lats feel a stretch at the bottom.
- 03
Initiate the pull by driving your elbows up and back towards your torso, squeezing your shoulder blades together as you pull the handles towards your upper abdomen or lower chest.
- 04
Focus on contracting your latissimus dorsi and upper back muscles at the peak of the movement, holding briefly before slowly releasing.
- 05
Control the weight as you slowly extend your arms back to the starting position, allowing your shoulder blades to protract slightly to achieve a full stretch in your lats, inhaling during this eccentric phase.
Tips
- Focus on driving your elbows back rather than just pulling with your biceps to maximize engagement of your back muscles.
- Maintain a stable, neutral spine and keep your core braced throughout the movement to prevent unwanted rocking or momentum.
- Emphasize the eccentric (lowering) phase by slowly returning the weight to the starting position, enhancing muscle growth and control.
- Ensure a full range of motion by allowing your shoulder blades to protract at the bottom, achieving a complete stretch in the lats before initiating the next pull.
Common mistakes
- Rounding your lower back during the pull compromises spinal safety and reduces lat activation; maintain a flat back and engaged core throughout the exercise.
- Using excessive momentum to lift the weight reduces the time under tension for your muscles and increases injury risk; perform each repetition with controlled, deliberate movements.
- Failing to achieve a full stretch at the bottom limits lat engagement; ensure your arms are fully extended and shoulder blades protract before beginning the next repetition.
In the Ellim app, Lever Bent over Wide Row (plate loaded) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train lever bent over wide row (plate loaded)?
Get Ellim — FreeQuestions
Is Lever Bent over Wide Row (plate loaded) good for beginners?
Lever Bent over Wide Row (plate loaded) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Bent over Wide Row (plate loaded)?
You need Leverage machine to perform Lever Bent over Wide Row (plate loaded). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Bent over Wide Row (plate loaded)?
Focus on driving your elbows back rather than just pulling with your biceps to maximize engagement of your back muscles. Maintain a stable, neutral spine and keep your core braced throughout the movement to prevent unwanted rocking or momentum. Emphasize the eccentric (lowering) phase by slowly returning the weight to the starting position, enhancing muscle growth and control. Ensure a full range of motion by allowing your shoulder blades to protract at the bottom, achieving a complete stretch in the lats before initiating the next pull.
What are common mistakes when doing Lever Bent over Wide Row (plate loaded)?
Rounding your lower back during the pull compromises spinal safety and reduces lat activation; maintain a flat back and engaged core throughout the exercise. Using excessive momentum to lift the weight reduces the time under tension for your muscles and increases injury risk; perform each repetition with controlled, deliberate movements. Failing to achieve a full stretch at the bottom limits lat engagement; ensure your arms are fully extended and shoulder blades protract before beginning the next repetition.
Related exercises
Lever Bent Over Single Arm Neutral Grip Row (with chest support)
Back · Leverage machine
Lever Lying T bar Row
Back · Leverage machine
Lever Lying Banded T bar Row
Back · Leverage machine
Lever Bent Over Neutral Grip Row (with chest support)
Back · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Lever Bent over Wide Row (plate loaded).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store