How to perform Leverage Machine Bent Over Row with proper form
Setup
- Adjust the Seat: Set the seat of the leverage machine so that your torso is parallel to the ground when you sit down.
- Foot Placement: Position your feet securely on the machine footrest or ground.
Execution
- Grip the Handles: Grasp the handles with a neutral grip (palms facing each other).
- Position Your Body: Lean forward at the hips, keeping your back straight and core engaged.
- Pull the Handles:
- Begin by retracting your shoulder blades.
- Pull the handles towards your lower rib cage, keeping your elbows close to your body.
- Squeeze at the Top: Hold the contracted position for a moment while squeezing your back muscles.
- Lower the Weight: Slowly return the handles to the starting position while maintaining control.
Form Tips
- Keep Your Back Straight: Avoid rounding your back throughout the movement.
- Engage Your Core: This helps stabilize your body and protect your lower back.
- Breathe: Exhale while pulling the handles; inhale as you lower them.
Common Mistakes
- Rounding the back.
- Using too much momentum instead of control.
- Letting elbows drift out too wide.
Follow these guidelines for an effective and safe Leverage Machine Bent Over Row.
Exercises
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Concentration Curl, Cable
Type: Upper, Pull
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Concentration Curl, Dumbbell
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Target: Biceps
Synergist: Forearms
Concentration Curl, Band
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Target: Biceps
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Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
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Target: Forearms, Biceps
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Hammer Curl, Band
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Target: Biceps
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Lying Bicep Curl, Dumbbell
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Target: Biceps
Synergist: Forearms
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Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
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Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
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Target: Biceps
Synergist: Forearms