Lever Row (Plate)
Expert Advice
Ensure that you are pulling with your back muscles rather than your arms by focusing on retracting your shoulder blades.
How-to-do Steps
- Adjust the seat and chest pad of the leverage machine to fit your height.
- Sit on the machine with your chest against the pad.
- Grasp the handles with both hands.
- Pull the handles towards your torso while squeezing your shoulder blades together.
- Slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lever Row (Plate) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest20%
Equipment
Leverage Machine
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 Row (Plate) work?
Lever Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever 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 Row (Plate) suitable for beginners?
Lever 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.
