Lever Bent-Over Row

Lever Bent Over Row Instructions

Starting Position:
1. Stand with your feet shoulder-width apart.
2. Bend slightly at your knees and hinge forward at your hips, keeping your back straight.
3. Hold the lever barbell with both hands, palms facing towards you, at about shoulder-width apart.
4. Let the barbell hang directly below your shoulders; your arms should be fully extended but not locked.

Movement Instructions:
1. Engage your core to stabilize your back.
2. Pull the barbell towards your lower chest or abdomen. Imagine bringing your elbows back and squeezing your shoulder blades together.
3. Keep your elbows close to your body throughout the movement.
4. Pause briefly at the top of the movement when the barbell is close to your chest.
5. Slowly lower the barbell back to the starting position, controlling the movement.

Tips for Beginners:
- Start with lighter weights to master the form before adding more weight.
- Ensure your back stays straight and avoid rounding your shoulders.
- Use a mirror or work with a trainer to check your form if possible.
- Perform 2–3 sets of 8–12 repetitions, resting in between sets.