Lever Bent Over Single Arm Wide Grip Row (with chest support)
- Zielmuskel
- —
- Equipment
- Leverage machine
- Körperregion
- Back
- Typ
- Strength
The lever bent over single arm wide grip row with chest support is a unilateral back exercise performed on a leverage machine with your chest braced against a pad, eliminating lower-back strain. The wide, pronated grip places strong emphasis on the latissimus dorsi, rhomboids, and mid-trapezius, while the chest pad lets you focus entirely on pulling mechanics and upper-back muscle activation.
Lever Bent Over Single Arm Wide Grip Row (with chest support): So führst du sie aus
- 1Adjust the chest pad height so your chest rests flat against it with your feet planted firmly on the floor and a slight bend in your knees.
- 2Grasp the handle with one hand using a wide overhand (pronated) grip, arm fully extended toward the floor.
- 3Brace your core, press your chest into the pad, and let your working shoulder drop slightly to achieve a full stretch at the bottom.
- 4Pull the handle toward the side of your torso by driving your elbow up and out, leading with the elbow rather than the hand.
- 5Squeeze your shoulder blade toward your spine at the top of the movement and hold for a brief pause.
- 6Lower the handle under control back to full arm extension, allowing your shoulder to protract slightly for a complete stretch.
- 7Complete all reps on one side, then switch arms and repeat for the same number of reps.
Technik-Tipps
- Keep your chest pinned against the pad throughout the entire set — lifting off the pad shifts stress onto your lower back and defeats the purpose of the support.
- Use a controlled tempo on the way down; the eccentric phase is just as valuable for back development as the pull itself.
- Think about driving your elbow toward the ceiling rather than pulling with your hand — this cues the back muscles to fire instead of the biceps.
- Allow a brief shoulder protraction at the bottom of each rep to get a full range of motion through the rhomboids and mid-traps.
Häufige Fehler
- Using momentum or jerking the handle up — this reduces time under tension and transfers the load away from the target muscles, limiting back development.
- Gripping too close or rotating to a neutral grip mid-set — the wide pronated grip is what biases the upper back and rear delts; deviating from it changes the stimulus.
- Shrugging the shoulder at the top instead of retracting the blade — shrugging engages the upper traps and neck rather than the intended mid-back musculature.
- Rushing through reps without controlling the eccentric — skipping the lowering phase shortens the effective range and reduces overall muscle activation.
- Using a weight so heavy that the chest lifts off the pad — this turns the movement into a bent-over row with no support, negating the isolation benefit and risking lower-back injury.
Häufig gestellte Fragen
What muscles does the lever bent over single arm wide grip row with chest support work?
It primarily targets the latissimus dorsi, rhomboids, and mid-trapezius. The rear deltoids and biceps brachii assist the pull, while the chest pad removes lower-back and core stabilization demands so all effort goes to the back.
Why use a wide grip instead of a neutral or narrow grip for rows?
A wide overhand grip brings the elbows out to the sides as you pull, which shifts more emphasis toward the upper back, rhomboids, and rear deltoids compared to a neutral or close grip that focuses more on the lower lats and biceps.
What is the advantage of the chest support on this row?
The chest pad stabilizes your torso so your lower back cannot become a limiting factor. This lets you isolate the back muscles more directly, use a full range of motion, and safely train to higher levels of fatigue without lower-back fatigue cutting the set short.
How should I program this exercise — how many sets and reps?
For hypertrophy, 3–4 sets of 10–15 reps per arm works well. For strength, 4–5 sets of 6–8 reps. Rest 60–90 seconds between arms. Because the chest support removes stabilization demand, you can push closer to failure than in a free-weight row.
Should I do both arms back-to-back or rest in between?
Both approaches work. Alternating arms with minimal rest keeps the set density high and gives each arm a brief recovery while the other works. Resting fully between arms (completing all sets on one side first) allows slightly more strength per set. Choose based on your training goals and time available.
