Lever One Arm Bent Over Row

Also known as: one arm lever bent over row, machine one arm bent over row, one arm machine bent over row

Advanced

Upper Back

Barbell

Use heavy bilateral barbell loading to build a thicker, wider upper back: Lever One Arm Bent Over Row earns a spot in every back session.

How to do Lever One Arm Bent Over Row

Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
Bend forward at the hips, keeping your back straight and your head up.
Let the barbell hang in front of you with your arms fully extended.
Pull the barbell up towards your chest, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Lower the barbell back down to the starting position.

Add to an AI Workout Plan All Back Exercises

Lever One Arm Bent Over Row Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Lever One Arm Bent Over Row Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Pulling with the arms before the shoulder blades move

Start each rep by drawing the shoulder blades together, then bend the elbows.

Easier and Harder Than Lever One Arm Bent Over Row

Easier progression

Cable Rope Crossover Seated Row

Swap Lever One Arm Bent Over Row For

Smith Bent Over Row

Bodyweight Standing One Arm Row

Dumbbell Lying Rear Delt Row

Lever One Arm Bent Over Row — Frequently Asked Questions

How do you do the Lever One Arm Bent Over Row?

Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip. Bend forward at the hips, keeping your back straight and your head up. Let the barbell hang in front of you with your arms fully extended. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Lever One Arm Bent Over Row work?

The Lever One Arm Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with a barbell.

How many sets and reps of the Lever One Arm Bent Over Row should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Lever One Arm Bent Over Row good for beginners?

Not usually. The Lever One Arm Bent Over Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Lever One Arm Bent Over Row?

Try the Smith Bent Over Row, Bodyweight Standing One Arm Row or the Dumbbell Lying Rear Delt Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Lever One Arm Bent Over Row the same as the one arm lever bent over row?

Yes. The Lever One Arm Bent Over Row is also commonly called the one arm lever bent over row or the machine one arm bent over row. Different gyms and training programs label it differently, but "one arm lever bent over row" and "machine one arm bent over row" refer to this same movement.