Lever One Arm Bent over Row (plate loaded)

Cómo hacer el Lever One Arm Bent over Row (plate loaded)

1. 1Load one end of the barbell with plates and secure a collar, then stand beside it with your feet hip-width apart.
2. 2Hinge at the hips until your torso is 10–30° above parallel with the floor, keep a soft bend in your knees, and brace your core.
3. 3Place your free hand on a stable surface — a bench, a rack upright, or your lead knee — so your torso cannot rotate.
4. 4Grip the bar with a neutral or pronated grip and let your working arm hang fully extended toward the floor.
5. 5Retract and depress your working-side shoulder blade to set the mid-back before the arm bends.
6. 6Drive your elbow back toward your hip, keeping it close to your side and pulling the bar to your hip rather than your chest.
7. 7Squeeze the lat and mid-back for a one-count at the top, keeping your shoulders square to the floor.
8. 8Lower the bar over 2–3 seconds to full arm extension, letting the shoulder blade protract slightly for a full stretch.
9. 9Complete all reps, then set the bar down, switch sides, and repeat with the same load and rep count.

Consejos de técnica

• Match the strong side to the weak side — run the weaker arm first, then cap the stronger arm at the same reps. This is the point of rowing one arm at a time.
• Initiate every rep with the shoulder blade, not the hand. Retracting before the elbow bends pre-loads the lats and mid-back and keeps the biceps from taking over the pull.
• Fix your torso angle and hold it. If your hips rise or your shoulders unsquare to finish a rep, the load is too heavy for the range you are working in.
• Exhale as you drive the elbow back and stay braced on the way down — losing the brace at the bottom is where the lower back rounds.
• Secure a collar on the loaded end and check that the free end is anchored (landmine sleeve or a rack corner) before you pull; an unweighted end can lift or shift under load.

Errores comunes

• Jerking the bar up with a hip snap instead of a controlled pull — momentum carries the load past the lats, leaving the target muscles unworked and loading the lumbar spine at speed.
• Rotating the torso to finish the rep, which recruits the opposite side and turns a unilateral row into a bilateral cheat — the exact imbalance the exercise is meant to reveal.
• Pulling the bar toward the chest with a flared elbow, which shifts the work onto the posterior deltoid and shortens the lat's line of pull.
• Rounding the lower back as reps get hard, which loads the lumbar discs under shear at the worst possible moment in the hinge.
• Stopping short of full extension at the bottom to keep tension, which robs the lats and teres major of the stretched position where most of the growth stimulus lives.

Preguntas frecuentes