Lever Bent-Over Row (Plate)
Expert Advice
Keep your back straight and avoid rounding your shoulders to prevent injury and maximize engagement of the target muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart, facing the landmine bar.
- Bend at the hips to lean forward, keeping your back straight.
- Grasp the end of the bar with both hands.
- Pull the bar towards your waist, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the bar back to the starting position.
Track Lever Bent-Over Row (Plate) in FitAI
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Muscles Worked
Lever Bent-Over Row (Plate) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Bent-Over Row (Plate) work?
Lever Bent-Over Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Lever Bent-Over Row (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Bent-Over Row (Plate) suitable for beginners?
Lever Bent-Over Row (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
