Chest-Supported Lever Row (Plate)
Easy
Also known as: Plate-loaded chest-supported T-bar row
Expert Advice
Let your shoulder blades spread slightly at the bottom, then slide together as you pull. Pinning them back throughout shortens the row.
How-to-do Steps
- Load the T-bar row machine and check that its chest pad supports your torso.
- Stand on the foot supports, bend your knees, and lean your chest against the pad.
- Grasp both handles with palms facing inward and arms extended below your shoulders.
- Pull both handles toward your ribcage together, driving your elbows backward.
- Lower slowly until your arms straighten, keeping your chest against the pad.
- Repeat for the programmed repetitions, moving both arms together.
Common Mistakes
- Legs drive the liftFix: keep your knees still rather than bouncing to move the handles.
- Neck cranes upwardFix: keep your head aligned with your inclined torso.
Coach Cues
Chest stays on padElbows drive backwardLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Chest-Supported 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
Shoulders15%
Lats40%
Traps25%
Secondary
Biceps15%
Forearms5%
Equipment
Leverage Machine
Exercise Type
Strength
Why Level 2?
Easy
Chest support simplifies the row, but beginners must learn controlled elbow and shoulder-blade movement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Chest-Supported Lever Row (Plate) work?
Chest-Supported Lever Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Chest-Supported Lever Row (Plate)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Chest-Supported Lever Row (Plate) suitable for beginners?
Yes, Chest-Supported Lever Row (Plate) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Chest-Supported Lever Row (Plate)?
Legs drive the lift: keep your knees still rather than bouncing to move the handles. Neck cranes upward: keep your head aligned with your inclined torso.
