Lever Bent Over Single Arm Neutral Grip Row (With Chest Support)

Lever Bent Over Single Arm Neutral Grip Row (With Chest Support) Exercise Description

The lever bent-over single-arm neutral-grip row (with chest support) is a machine-based horizontal pull that targets the latissimus dorsi, rhomboids, and middle fibers of the trapezius, with assistance from the posterior deltoid and elbow flexors. The neutral (thumbs-up) grip promotes a shoulder-friendly pulling path while the chest pad reduces lumbar loading by supporting the torso. Performing the exercise one arm at a time encourages precise scapular motion—retraction and slight depression—before the humerus extends to bring the elbow toward the hip. Expect strong emphasis on mid-back control while maintaining a neutral spine and level pelvis against the pad. This setup helps minimize momentum and compensations, keeping the work centered on the back and maintaining consistent mechanics through each repetition.

Muscle Groups: Back, Lats, Traps
Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
Stabilizing Muscles: Infraspinatus, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Back, Mid Back, Upper Back
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Leverage Machine
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Scapular Retractors, Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats, Mid Traps, Upper Back
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Lever Bent Over Single Arm Neutral Grip Row (With Chest Support) Exercise

‘- Set pad height so your chest contacts the pad comfortably with shoulders free to protract/retract; select a neutral-grip handle.
– Stand on the platform, hinge to place chest on the pad, feet flat and stable; brace gently to maintain a neutral spine and level hips.
– Hold the machine with the working hand; use the nonworking hand on the support handle for stability.
– Start with the working arm extended and shoulder gently protracted without losing chest contact; keep the wrist neutral.
– Initiate by drawing the shoulder blade toward the spine and slightly down (scapular retraction/depression).
– Drive the elbow toward the hip, close to the torso; avoid shrugging or flaring the elbow excessively.
– Row until the upper arm is roughly in line with the torso without rotating the trunk; keep the neck long and neutral.
– Lower the lever under control, allowing the scapula to glide forward around the ribcage while maintaining pad contact.
– Throughout, keep shoulders and hips square, ribs down, and motion smooth—no jerking or bouncing at the ends of the range.

Lever Bent Over Single Arm Neutral Grip Row (With Chest Support) Tips

‘- Adjust the pad so your chest makes firm contact while your shoulders can fully protract and retract.
– Choose the neutral-grip handle to keep the pulling path shoulder-friendly.
– Stand with feet flat and stable, then hinge to the pad and gently brace to keep a neutral spine and level hips.
– Use your nonworking hand on the support handle to enhance stability against the pad.
– Begin with the working arm extended, shoulder gently protracted, and wrist neutral without losing chest contact.
– Initiate each rep by pulling the shoulder blade toward your spine and slightly down before bending the elbow.
– Drive the elbow toward your hip, keeping it close to your torso and avoiding shrugging or excessive flaring.
– Stop the row when your upper arm is roughly in line with your torso, maintaining a long, neutral neck and no trunk rotation.
– Lower the lever under control, allowing the scapula to glide forward around your ribcage while keeping your chest on the pad.
– Keep shoulders and hips square, ribs down, and use smooth, controlled motion without jerking or bouncing at the ends of the range.

Lever Bent Over Single Arm Neutral Grip Row (With Chest Support) Beginner Introduction

lever bent-over single-arm neutral-grip row (with chest support) is a machine-based rowing variation centered on building strength and control through the back. With the torso resting on a chest pad, the movement places attention on the mid-back and lats, with help from the rear shoulders and arms. The neutral, thumbs-up style grip encourages a smooth pulling arc for the shoulder, while the lever machine guides the path for a consistent, repeatable motion.

Because the exercise is performed one arm at a time, each side works independently, highlighting any strength or control differences from left to right. The action starts from a stretched position at the shoulder, then the shoulder blade glides inward and slightly downward as the arm drives back until roughly in line with the body. Throughout the rep, the pad support encourages a steady trunk position, reducing strain on the lower back and limiting body swing. That setup places the workload squarely on the back muscles, promoting deliberate, controlled repetitions.