CompoundMachine
Lever Low Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat so the chest pad aligns with your sternum
- Sit with chest firmly against the pad
- Grasp the low handles with both hands
- Place your feet flat on the floor or platform
- Take a deep breath and pull handles toward your lower abdomen by driving elbows back
- Squeeze your shoulder blades together hard at peak contraction
- Hold for 1 second at the contracted position
- Slowly extend arms back to starting position with control over 2-3 seconds
💡Coaching Cues
- ✓
Keep chest on pad - prevents cheating
- ✓
Pull to lower abdomen for maximum mid-back engagement
- ✓
Squeeze shoulder blades together - imagine holding a pencil between them
- ✓
Drive elbows back as far as possible
- ✓
Control descent over 2-3 seconds
- ✓
Low pulling angle emphasizes lower lats
⚠️Common Mistakes
- ✗
Pulling chest off pad - reduces back isolation
- ✗
