Lever Bent Over Single Arm Wide Grip Row (With Chest Support)
Lever Bent Over Single Arm Wide Grip Row (With Chest Support) Exercise Description
The Lever Bent Over Single Arm Wide Grip Row (with chest support) is a strict horizontal pulling exercise performed on a leverage row machine. The chest pad stabilizes the trunk, reducing shear on the lumbar spine and encouraging precise scapular mechanics. Primary muscles include the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoid; the biceps brachii, brachialis, and brachioradialis assist at the elbow. Using a wide hand position places the humerus in slight abduction, typically increasing demand on the mid‑back and rear‑shoulder while the lats still contribute to shoulder extension. The single‑arm setup helps address side‑to‑side control and allows focused cueing of scapular retraction and depression. The fixed lever path guides the motion, making it easier to maintain a neutral spine, steady ribcage, and consistent elbow trajectory without momentum.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis
- Stabilizing Muscles: Infraspinatus, Longissimus, Serratus Anterior, Subscapularis, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever Bent Over Single Arm Wide Grip Row (With Chest Support) Exercise
‘- Adjust the seat/pad so your sternum contacts the chest support comfortably with a neutral spine and the working arm can reach the wide handle without shrugging.
– Plant feet firmly on the platform or floor; light knee bend; ribs stacked over pelvis.
– Grasp the wide handle with the working hand; wrap the thumb; keep the wrist neutral.
– Let the arm start long without collapsing the shoulder forward; neck neutral, gaze down slightly.
– Brace gently, press the sternum into the pad, and set the shoulder by drawing the scapula down and back.
– Initiate the row by leading with the elbow; sweep it back and slightly out, keeping the upper arm away from the torso (wide path).
– Pull until the handle approaches your ribcage without letting the shoulder tip forward or the elbow jam behind the trunk.
– Keep the scapula depressed; avoid shrugging or twisting off the pad.
– Control the return: allow the scapula to protract smoothly as the arm extends, maintaining pad contact and spinal neutrality.
– Pause briefly, re‑set shoulder position as needed, and repeat with smooth, controlled motion.
– Switch sides and match technique.
Lever Bent Over Single Arm Wide Grip Row (With Chest Support) Tips
‘- Adjust the seat so your sternum contacts the chest pad comfortably with a neutral spine and you can reach the wide handle without shrugging.
– Plant your feet firmly with a light knee bend and keep your ribs stacked over your pelvis to stabilize against the pad.
– Let the working arm start long without letting the shoulder collapse forward; keep your neck neutral and gaze slightly down.
– Before you pull, gently brace, press your sternum into the pad, and set the shoulder by drawing the scapula down and back.
– Lead the row with your elbow, sweeping it back and slightly out so the upper arm stays away from your torso in a wide path.
– Pull only until the handle approaches your ribcage, avoiding letting the shoulder tip forward or the elbow jam behind your trunk.
– Keep the scapula depressed during the pull; avoid shrugging or twisting off the chest pad.
– Control the return, allowing the scapula to protract smoothly as the arm extends while maintaining chest pad contact and a neutral spine.
– Avoid using momentum; let the fixed lever path guide a smooth, consistent elbow trajectory.
– When you switch sides, match the same setup, shoulder position, and elbow path.
Lever Bent Over Single Arm Wide Grip Row (With Chest Support) Beginner Introduction
The Lever Bent Over Single Arm Wide Grip Row (with chest support) is a machine-based row that targets the lats, mid-back, upper back, and rear shoulders, with help from the biceps and forearms. Because the chest rests against a pad, the torso stays supported while the arm performs a strong pulling action parallel to the floor. This setup reduces extra strain on the lower back and highlights smooth shoulder-blade motion instead of body swing or momentum.
With a wide hand position and only one arm working at a time, the upper arm moves slightly out from the side of the body. That positioning tends to emphasize the middle back and rear shoulder area while the lats still contribute to driving the arm backward. The lever arm of the machine follows a fixed track, so the pull stays consistent from rep to rep, helping reinforce a steady spine, calm ribcage, and repeatable elbow path. This makes the movement well suited for deliberate, controlled horizontal pulling and for comparing strength and coordination between left and right sides.