Lever One Arm Bent-over Row (plate loaded)

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Lever One Arm Bent-over Row

Instructions

Preparation

Kneel over side of bench facing loaded side of lever bar by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side, straddling bar. Grasp bar from floor, several inches under barbell plates.

Execution

Pull lever bar up to side until bar contacts shoulder or just until elbow travels behind height of back. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Comments

Allow scapula to articulate but do not rotate torso in effort to throw weight up. Lever base shown attaches to standard Olympic barbell. Improvising by placing barbell in corner may cause excessive wear on floor and floor board, or wall.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

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