Lever One Arm Low Row (plate loaded)
- Zielmuskel
- —
- Equipment
- Leverage machine
- Körperregion
- Back
- Typ
- Strength
The lever one arm low row is a unilateral back exercise performed on a plate-loaded leverage machine, pulling with a near-horizontal angle to target the latissimus dorsi, mid-back, and rear deltoids. Training one side at a time allows a greater range of motion and helps correct left-to-right strength imbalances. It is well suited to beginner and intermediate lifters who want controlled, machine-guided back development.
Lever One Arm Low Row (plate loaded): So führst du sie aus
- 1Load the appropriate plates onto the machine and adjust the seat height so the handle is roughly at lower-chest or navel level when you sit down.
- 2Sit facing the machine and plant your feet flat on the footrests or floor for a stable base. Brace your non-working hand against the machine frame or your knee.
- 3Reach forward and grip the handle with one hand using a neutral (palm-in) or overhand grip, with your arm fully extended and a slight forward lean in your torso.
- 4Take a breath in, brace your core, and retract your shoulder blade on the working side before you begin the pull.
- 5Drive your elbow straight back, keeping it close to your side, and pull the handle toward your lower torso — not your chest.
- 6Squeeze your back muscles at the end of the pull, holding briefly when your elbow is fully behind your hip.
- 7Extend your arm back to the start position under control, allowing your shoulder blade to protract fully to stretch the back muscles.
- 8Complete all reps on one side, then switch to the other arm.
Technik-Tipps
- Lead the pull with your elbow, not your hand — think about driving your elbow into your back pocket to maximize back engagement and reduce biceps dominance.
- Allow your shoulder blade to fully protract at the start of each rep; this extra range of motion is one of the main advantages of the unilateral setup.
- Keep your torso still throughout — avoid rotating or leaning back to generate momentum, which shifts stress away from the back.
- Match the reps and weight on both sides; if one arm is weaker, start with it and use the stronger side only to match, not exceed, that number.
Häufige Fehler
- Pulling toward the chest instead of the lower torso, which reduces lat involvement and brings the shoulders into the movement.
- Shrugging the shoulder upward during the pull, which loads the traps unnecessarily and reduces scapular range of motion.
- Using momentum by rotating the torso, which reduces time under tension on the back muscles and risks straining the lower back.
- Neglecting the eccentric phase by letting the weight stack drop quickly — controlling the return lengthens the muscle under load and improves hypertrophy.
- Skipping the full stretch at the start position, which cuts the range of motion short and loses one of the key benefits of training unilaterally on this machine.
Häufig gestellte Fragen
What muscles does the lever one arm low row work?
The primary focus is the back — especially the latissimus dorsi and mid-back muscles such as the rhomboids and rear deltoids. The biceps assist during the pull. Because the DB lists no specific target or synergist muscles for this variation, program it as a general back builder.
How is a low row different from a high row or pulldown?
A low row uses a more horizontal pulling angle, which emphasizes the mid-back and lat width differently than a high row (angled downward) or a lat pulldown (vertical pull). The lower angle tends to recruit the rhomboids and mid-traps more effectively.
What is the benefit of doing this exercise one arm at a time?
Training unilaterally lets you reach a greater range of motion — particularly at the start of the rep when the shoulder blade can fully protract — and makes it easy to spot and correct strength imbalances between your left and right sides.
How many sets and reps should I do?
For muscle building, 3–4 sets of 8–15 reps per arm works well. For strength, 4–5 sets of 5–8 reps with heavier loads is more appropriate. Rest 60–90 seconds between arms.
Is the lever one arm low row suitable for beginners?
Yes. The leverage machine provides a guided path and a controlled range of motion, making it a safe starting point for learning the low row movement pattern before progressing to cable or free-weight variations.
