Lever One Arm Bent Over Row

upper backbackbarbell

Matutunan kung paano gawin ang Lever One Arm 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 One Arm Bent Over Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever One Arm Bent Over Row

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

  1. 1Tumayo nang may lapad ng balikat ang pagitan ng mga paa, bahagyang nakabaluktot ang mga tuhod, at humawak ng barbell gamit ang overhand grip.
  2. 2Yumuko sa balakang, pinapanatiling tuwid ang likod at nakataas ang ulo.
  3. 3Hayaang mabitin ang barbell sa harap na may ganap na nakauwnat na mga braso.
  4. 4Hilahin ang barbell pataas patungo sa dibdib, pinapanatiling malapit sa katawan ang mga siko.
  5. 5Pisigin ang mga shoulder blade sa itaas ng galaw.
  6. 6Ibaba ang barbell pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Lever One Arm Bent Over Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
barbell
Body Part
back
Category
Extended

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 One Arm 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.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever One Arm Bent Over Row?

Ang Lever One Arm 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 One Arm Bent Over Row?

Ang Lever One Arm 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 One Arm Bent Over Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may lapad ng balikat ang pagitan ng mga paa, bahagyang nakabaluktot ang mga tuhod, at humawak ng barbell gamit ang overhand grip. Yumuko sa balakang, pinapanatiling tuwid ang likod at nakataas ang ulo. Hayaang mabitin ang barbell sa harap na may ganap na nakauwnat na mga braso. 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 One Arm 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 One Arm 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 One Arm Bent Over Row best for?

The Lever One Arm 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.

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