Lever Barbell Bent-over Row (plate loaded)

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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 Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Adductor Magnus Antagonist Stabilizers Rectus Abdominis Obliques