Lever Bent over Row (plate loaded)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The lever bent-over row is a plate-loaded barbell pull that targets the lats, middle and lower traps, teres major and minor, and infraspinatus, with the brachialis, brachioradialis, rear delts, and lower chest assisting. Anchoring one end of the bar swings it through an arc instead of straight up, often feeling kinder on the shoulder than a free barbell row. It builds mid-back thickness and reinforces the hip hinge under load.
Lever Bent over Row (plate loaded): So führst du sie aus
- 1Anchor one end of the barbell in a landmine sleeve and load plates onto the free end.
- 2Straddle the bar with your feet hip-width apart so the loaded end sits just in front of your shins.
- 3Push your hips back and hinge until your torso is roughly 45–60° from vertical, spine neutral and core braced.
- 4Take a double overhand grip slightly wider than shoulder-width and let your arms hang straight down from your shoulders.
- 5Pull your shoulder blades back and down away from your ears to build tension before the bar moves.
- 6Drive your elbows back and up at roughly 45° to your torso, leading with the elbows, until the bar reaches your lower chest or upper abdomen.
- 7Squeeze your mid-back hard and hold for a one-count at the top.
- 8Lower the bar along the same arc over 2–3 seconds, letting your shoulder blades protract slightly at the bottom without rounding your spine.
- 9Repeat for reps while holding your hinge, then set the bar down under control after your final rep.
Technik-Tipps
- Anchor the bar in a proper landmine sleeve, or wedge it into a corner with a towel and a plate on the floor — a bar that slips mid-set leaves you off balance in a loaded hinge.
- Keep your chest up and your gaze on the floor a few feet ahead; this keeps your spine long and your hips loaded, without craning your neck up to look forward.
- Think about driving your elbows into your back pockets rather than pulling with your hands — that shifts the work off the arms and onto the lats and traps.
- Exhale as you pull and inhale as you lower, keeping your ribs down so your brace holds the torso angle for the whole set.
- If your grip gives out before your back does, use lifting straps so the target muscles get a full working set.
Häufige Fehler
- Rounding the lower back under load — this puts shear stress on the lumbar spine and takes tension off the target muscles, and it is the quickest way to get hurt in a hinged position.
- Standing up out of the hinge to finish a rep — the hips and lower back heave the weight instead of the back pulling it, so the lats get less stimulus while the spine takes the load.
- Flaring the elbows out to 90° from the torso — this turns the row into a rear-delt exercise and shortens the range the lats actually work through.
- Letting the bar drop back to the floor each rep — most of the growth stimulus sits in the lowering phase, so crashing the weight down throws away half of every set.
- Ripping the bar up from a dead stop with slack in the arms — the jerk loads the elbow and shoulder before the muscles are tensioned, which is where strains happen.
Häufig gestellte Fragen
What muscles does the lever bent-over row work?
It targets the latissimus dorsi, the middle and lower fibers of the trapezius, the teres major and minor, and the infraspinatus. The brachialis, brachioradialis, posterior deltoid, and the sternal (lower) head of the pectoralis major assist as synergists.
What is the difference between a lever bent-over row and a standard barbell row?
Both are hinged barbell rows, but the plate-loaded lever version anchors one end of the bar, so it pivots through an arc instead of travelling straight up. The arc often feels more natural on the shoulder, and you load plates onto the free end rather than balancing a bar across two sleeves.
How low should my torso be during the row?
Aim for 45–60° from vertical for most goals. Getting closer to parallel with the floor puts more work on the upper lats and traps, while staying more upright biases the lower lats — pick the angle you can hold with a neutral spine for every rep.
Should I use a mixed grip or a double overhand grip?
Use a double overhand grip: it keeps both sides of the back working symmetrically. If grip fatigue is ending your sets early, add straps rather than switching to a mixed grip, which twists the torso slightly and can build side-to-side imbalances over time.
How many sets and reps should I do on the lever bent-over row?
Three to four sets of 8–12 reps suits most back-building goals. Start lighter than you expect — the hinged position demands strict form, and the bar's arc feels unfamiliar at first, so earn the load once you can feel the back working through the full range.
