The Lever One Arm Bent Over Row is a strength training exercise that targets the muscles in the upper back, specifically the latissimus dorsi. It also works the biceps and shoulders as secondary muscle groups.
How to perform
To perform the Lever One Arm Bent Over Row, follow these step-by-step instructions:1. Stand facing a lever machine with your feet shoulder-width apart and knees slightly bent.
2. Grip the handle of the lever machine with one hand, palm facing inwards.
3. Bend at the waist and hinge forward, keeping your back straight and chest up. Your torso should be almost parallel to the floor.
4. Keep your non-working hand on the lever machine for stability.
5. Inhale and pull the lever up towards your hip, driving your elbow back and squeezing your shoulder blades together.
6. Exhale as you lower the lever back down to the starting position, allowing your arm to fully extend.
7. Complete the desired number of repetitions on one side before switching to the other arm.
8. Ensure that you are engaging your back muscles throughout the movement and avoid using momentum to lift the weight.
9. Adjust the weight on the lever machine as needed to ensure proper form and challenge yourself.
10. Remember to warm up before starting this exercise and cool down afterwards to prevent injury and promote recovery.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.