Lever One Arm Low Row (plate loaded)

Sculpt a strong, defined back with the Lever One Arm Low Row. This effective exercise isolates your lats and middle back, enhancing unilateral strength

IntermediateBack Leverage machine

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Lever One Arm Low Row (plate loaded)

Compound

Lever Seated Row (plate loaded)

Back · Infraspinatus · Leverage machine

Intermediate

Compound

Lever Reverse Grip High Row (plate loaded)

Back · Leverage machine

Intermediate

Compound

Lever Bent over Wide Row (plate loaded)

Back · Leverage machine

Intermediate

Compound

Landmine One Arm Bent Over Row

Back · Leverage machine

Intermediate

Description

A strength training exercise that targets the middle and lower back muscles. It involves pulling a loaded lever with one arm while keeping the other arm stationary.

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How to do Lever One Arm Low Row (plate loaded)

01
Setup
Adjust the seat height so your chest is firmly against the pad and your working arm can fully extend to grasp the handle. Load appropriate weight plates onto the lever arm.
02
Setup
Sit facing the machine with your chest pressed against the pad, feet flat on the floor for stability. Grasp the handle with an overhand or neutral grip, ensuring your arm is fully extended.
03
Initiate the pull by retracting your scapula, then drive your elbow backward, pulling the handle towards your lower rib cage. Focus on squeezing your back muscles.
04
Slowly and controlled, extend your arm back to the starting position, allowing your scapula to protract and feeling a stretch in your lat. Do not let the weight slam down.
05
Exhale as you pull the weight, and inhale as you slowly return to the starting position. Maintain a stable torso throughout the movement without twisting.

Tips

Maintain Core Stability: Brace your core throughout the movement to prevent any twisting or rocking of your torso, ensuring the tension stays on your back muscles.
Focus on the Squeeze: At the peak of the contraction, actively squeeze your shoulder blade towards your spine to maximize engagement of the lats and rhomboids.
Control the Negative: Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return the weight to the starting position to enhance muscle growth and control.
Avoid Bicep Dominance: Think of your hand as a hook and focus on pulling with your elbow, driving it back and down, rather than solely relying on your bicep to lift the weight.

Common mistakes

Rounding the Back: Avoid rounding your upper or lower back during the pull; instead, maintain a neutral spine and slight arch in your lower back by engaging your core.
Using Momentum: Do not swing the weight or use body english to pull the handle; reduce the weight and perform the movement with strict control, focusing on muscle contraction.
Shrugging the Shoulders: Prevent your shoulder from shrugging up towards your ear during the pull; keep your shoulder depressed and retracted to properly target the lats.

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Questions

Is Lever One Arm Low Row (plate loaded) good for beginners?

Lever One Arm Low 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 One Arm Low Row (plate loaded)?

You need Leverage machine to perform Lever One Arm Low 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 One Arm Low Row (plate loaded)?

Maintain Core Stability: Brace your core throughout the movement to prevent any twisting or rocking of your torso, ensuring the tension stays on your back muscles. Focus on the Squeeze: At the peak of the contraction, actively squeeze your shoulder blade towards your spine to maximize engagement of the lats and rhomboids. Control the Negative: Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return the weight to the starting position to enhance muscle growth and control. Avoid Bicep Dominance: Think of your hand as a hook and focus on pulling with your elbow, driving it back and down, rather than solely relying on your bicep to lift the weight.

What are common mistakes when doing Lever One Arm Low Row (plate loaded)?

Rounding the Back: Avoid rounding your upper or lower back during the pull; instead, maintain a neutral spine and slight arch in your lower back by engaging your core. Using Momentum: Do not swing the weight or use body english to pull the handle; reduce the weight and perform the movement with strict control, focusing on muscle contraction. Shrugging the Shoulders: Prevent your shoulder from shrugging up towards your ear during the pull; keep your shoulder depressed and retracted to properly target the lats.