Lever Barbell Bent-over Row (plate loaded)

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Lever Barbell Bent-over Row (plate loaded)

Instructions

Preparation

Stand with toes under bar facing fulcrum. Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

Execution

Pull bar to waist. Return until arms are extended and shoulders are stretched downward. Repeat.

Comments

Exact stance from bar will depend upon height of fulcrum and length of lever. Torso may be kept horizontal for strict execution. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either try bending knees more or don't position torso as low. Either fix may compromise involvement of Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder extension range of motion. If low back is rounded due to poor form, grasp bar in standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension. A wide overhand grip involves overall back musculature while slightly emphasising Rear Delt, Infraspinatus and Teres Minor involvement.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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