Back · Machines
Lever Low Row
The lever low row is a machine-based compound pull targeting the latissimus dorsi, rhomboids, and middle trapezius. It suits lifters of all experience levels and typically fits as a primary or secondary builder on back or pull days.
How to do it
- Sit at a low row machine with a lever.
- Place your feet firmly on the footplates and bend your knees slightly.
- Lean forward to grasp the handles with an overhand or underhand grip, depending on the machine design.
- Sit back with your back straight, aligning your torso perpendicular to the ground.
- Inhale and brace your core. As you exhale, pull the handles towards your abdomen.
- Keep your elbows close to your body and focus on using your back muscles, particularly the middle back.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms back to the starting position, controlling the movement and maintaining good posture.
Common mistakes
- Leaning back excessively to jerk the handles uses momentum and places unnecessary stress on the lower back.
- Flaring your elbows out to the sides shifts tension away from the lats and strains the rear deltoids and shoulders.
- Rounding the spine when releasing the weight removes core stability and increases the risk of back strain.
Tips
- Initiate the pull by retracting your shoulder blades before drawing your elbows straight back.
- Pause for a second at full contraction against your abdomen to maximize muscular tension.
- Keep your feet firmly braced against the footplates with slightly bent knees throughout the entire set.
Sets and reps
Aim for 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does a lever low row compare to a cable low row?
The lever machine provides a fixed arc of motion, requiring less stabilization and allowing you to overload the back muscles with greater control.
What should you do if your lower back aches during this exercise?
Check that you are not excessively rocking your torso, reduce the load, and stop the exercise to consult a specialist if pain persists.
