Lever Bent Over Single Arm Neutral Grip Row (with chest support)
- Target muscle
- —
- Equipment
- Leverage machine
- Body part
- Back
- Type
- Strength
The lever bent over single arm neutral grip row with chest support is a unilateral back exercise performed on a leverage machine with a chest pad to brace your torso. It targets the latissimus dorsi and mid-back muscles — including the rhomboids and middle trapezius — with the rear deltoid and biceps brachii assisting. The chest support removes torso sway, making it a reliable option for isolating the back on one side at a time.
How to do the Lever Bent Over Single Arm Neutral Grip Row (with chest support)
- 1Set the chest pad to a height where your torso rests comfortably against it at roughly a 45-degree angle, with your feet flat on the floor or the platform.
- 2Select the appropriate resistance on the machine and attach or position the single-arm neutral-grip handle.
- 3Lean your chest against the pad, plant your non-working hand on the machine or pad for light balance, and reach down to grasp the handle with your palm facing inward.
- 4Let your arm hang fully extended so you feel a slight stretch through your lat and upper back before beginning each rep.
- 5Initiate the pull by driving your elbow up and back rather than curling with your hand, keeping the elbow close to your side.
- 6Row the handle up until your elbow passes your torso and you feel a firm contraction in your lat and mid-back.
- 7Pause briefly at the top, then lower the handle in a controlled path back to the fully extended starting position.
- 8Complete all reps on one side before switching to the other arm.
Form tips
- Lead with your elbow, not your hand — think of your hand as a hook and focus on moving your upper arm.
- Keep your shoulder blade pulled down and back throughout the movement; avoid shrugging your shoulder toward your ear at the top.
- Rest lightly against the chest pad rather than collapsing into it, so your back muscles do the stabilizing work.
- Control the descent — the eccentric phase builds as much strength as the pull, so avoid letting the weight drop freely.
- Breathe out as you row up and breathe in as you lower the weight back down.
Common mistakes
- Jerking the handle with momentum rather than pulling with a steady tempo, which shifts work away from the back and risks elbow and shoulder strain.
- Shrugging the shoulder at the top of the row, which recruits the upper trapezius and reduces lat engagement.
- Rotating the torso to gain extra range of motion, which defeats the purpose of the chest support and can stress the lower back.
- Using a grip that is too wide or angled, losing the neutral (palm-in) position that keeps the wrist, elbow, and shoulder in alignment.
- Stopping the rep before full arm extension at the bottom, which limits the lat stretch and reduces the effective range of motion.
Frequently asked questions
What muscles does this exercise work?
It primarily targets the latissimus dorsi and mid-back muscles — the rhomboids and middle trapezius. The rear deltoid and biceps brachii assist the movement.
Why does this variation use a chest support?
The chest pad braces your torso so you cannot swing or use momentum to lift the weight. This isolates the back muscles more effectively and is helpful for beginners or anyone working around lower-back fatigue.
What is the advantage of a neutral grip over an overhand or underhand grip?
A neutral (palm-facing-in) grip places the wrist, elbow, and shoulder in a natural, low-stress position. It allows a strong contraction of the lat while reducing strain on the wrist and elbow compared to a pronated grip.
How many sets and reps should I do?
For muscle building, 3–4 sets of 8–12 reps per arm works well. For strength, 4–5 sets of 4–6 reps with heavier resistance is appropriate. Rest 60–90 seconds between sets.
Can I do this exercise if I have lower back problems?
The chest support removes most of the demand on the lower back to hold an unsupported hinge position, so many people with lower back issues find this variation more comfortable than a dumbbell or barbell row. Consult a healthcare provider if you have a specific injury.
