Lever Bent Over Row

upper backbackbarbell

Matutunan kung paano gawin ang Lever Bent Over Row nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Lever Bent Over Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Bent Over Row

Sundin ang mga hakbang na ito para maisagawa ang Lever Bent Over Row nang may tamang form:

  1. 1Tumayo nang nakalagay ang mga paa sa lapad ng balikat at bahagyang nakabaluktot ang mga tuhod.
  2. 2Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat.
  3. 3Yumuko pasulong sa mga balakang, pinapanatiling tuwid ang likod at nakatayo ang dibdib.
  4. 4Hilahin ang barbell patungo sa mas mababang bahagi ng dibdib, pinipiga ang mga shoulder blades.
  5. 5Sandaling huminto sa tuktok, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Bent Over Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
barbell
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Lever Bent Over Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

barbell reverse grip incline bench row exercise demonstration na nagpapakita ng tamang form

barbell reverse grip incline bench row

upper backbarbell
barbell incline row exercise demonstration na nagpapakita ng tamang form

barbell incline row

upper backbarbell
lever one arm bent over row exercise demonstration na nagpapakita ng tamang form

lever one arm bent over row

upper backbarbell
barbell reverse grip bent over row exercise demonstration na nagpapakita ng tamang form

barbell reverse grip bent over row

upper backbarbell
barbell bent over row exercise demonstration na nagpapakita ng tamang form

barbell bent over row

upper backbarbell
barbell pendlay row exercise demonstration na nagpapakita ng tamang form

barbell pendlay row

upper backbarbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Bent Over Row?

Ang Lever Bent Over Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever Bent Over Row?

Ang Lever Bent Over Row ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Bent Over Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakalagay ang mga paa sa lapad ng balikat at bahagyang nakabaluktot ang mga tuhod. Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat. Yumuko pasulong sa mga balakang, pinapanatiling tuwid ang likod at nakatayo ang dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Bent Over Row?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Lever Bent Over Row?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Lever Bent Over Row best for?

The Lever Bent Over Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Lever Bent Over Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS