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Leverage Row
The Leverage Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set the seat so the handles are at mid-chest height and the chest rests on the pad.
- Sit tall with the feet planted and grip the handles.
- Start with the arms straight and the shoulder blades spread.
- Row the handles back until the elbows pass the torso.
- Return slowly until the arms are straight.
Tips
- Pull the shoulder blades together before the arms finish bending.
- Keep the neck neutral with the eyes forward.
Common mistakes
- Leaning back off the chest pad.
- Letting the lever slam at the end of the return.
- Shrugging at the top of the rep.
Muscles worked by the Leverage Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Leverage Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leverage Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Leverage Row good for beginners?
Yes. The Leverage Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leverage Row?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso Lateral Row. They train mostly the same muscles.
How do you make the Leverage Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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