Lever Plate


  • Lever (plate loaded)

    • A) Bent-over Row

      • 1) Barbell Machine

      • 2) One Arm

      • 3) Wide Grip



    • B) Incline Row

      • Close Grip



    • C) One Arm Standing Row

    • D) Seated Rows

      • 1) Narrow Grip

        • Alternating



      • 2) Wide Grip

        • Alternating

        • Low Bar





    • E) Seated Row (no chest pad)

      • Straight Back



    • F) Seated Rows (Others)

      • 1) Seated Low Row

      • 2) Seated High Row

      • 3) Underhand Seated Row

        • Alternating





    • G) T-bar Row

      • 1) Alternative Machine

      • 2) Close grip

        • alternative machine


         






 A) Bent-over Row


Preparation]With lever handles to the sides,you need to bend your knees a little and then bend over with your back straight. Grasp lower handles.
Execution]You need to drag up to sides the lever handles. The return is made until your arms are extended and also your shoulders will be stretched down.
1) Barbell Machine
Preparation
You need to put your toes under the bar facing support. Then bend slightly your knees and bend over the bar while keeping your back straight. Take the bar with the wide overhand grip.

Execution
Drag the bar to your waist. The return is made until your arms will be extended and your shoulders stretched down.

2) One Arm

Preparation
First you need to kneel overside of the bench while you facing the loaded side of the lever bar and place your knee and your hand of the arm used fo support on the bench. Now position your foot of the opposite leg just a little back to the side. Take the bar from the floor.

Execution:
Drag the lever bar up to the side so the bar contacts with your shoulder .The return is made until the arm is extended and your shoulder will be stretched down.

3) Wide Grip

Preparation:
While lever handles are to the sides, you need to slightly bend your knees and then bend over while keeping your back straight. Take the wider handles.

Execution:
You need to draw the lever handles up to the sides. The return is made until your shoulders are stretched down and your arms are extended.

B) Incline Row



Preparation:
First you need to lie with your chest on the inclined platform and then take the lever handles which have the overhand handle.

Execution:
You need to drag the lever up as as much as you can.The return is made until your shoulders will be stretched down and your arms are extended.

Close Grip

Preparation:
Lie with your chest on the inclined bench and then just take the lever handles with close grip.

Execution:
You need to drag the lever up as much as you can. The return is made until your arms will be extended and the shoulders are stretched down.

C) One Arm Standing Row


 
Preparation:
First put your hand on the support bar and take the lever far forward. Your foot needs to be on side of the moving arm on the foot support and the opposite foot needs to be behind.

Execution:
Drag the lever to the side and twist your torso to the opposite side.  Now pull your shoulder backward and then your chest needs to be pushed forward when the contraction begin. The return is made until your arm will be extended and torso is back toward the initiall direction.

D) Seated Rows


1) Narrow Grip

Preparation:
Stay on the seat with your chest positioned against the pad. Use the handles which are having the underhand grip.

Execution:
Drag the levers back until your shoulders are pulled backward and your elbows will be behind your back. The return is made until your arms will be extended and the shoulders are stretched forward.

Alternating
Preparation:
Stay on the seat with your chest positioned against the pad. Use the  handles which are having the overhand grip.

Execution:
Drag just one lever back until your shoulder is pulled backward and your elbow will be behind your back. The return is made until your arm will be extended and the shoulder is stretched forward.Alternate your arms.

2) Wide Grip

Preparation:
Stay on the seat your chest positioned against the pad. Use the handles which are having the underhand grip.

Execution:
Drag levers back until your elbows will be  behind your back and the shoulders pulled back. The return is made until your arms will be extended and the shoulders will be stretched forward.

Alternating
Preparation:
Stay on the seat your chest positioned against the pad. Use the handles which are having the underhand grip.

Execution:
Pull lever back until your elbow is behind your  back and the shoulder will be pulled back. The return is made until your arm is extended and the shoulder needs to be stretched forward.Alternate your arms.

Low Bar
Preparation:

Sit on seat and position chest against pad. Grasp lever handles with underhand grip.

Execution:
Drag levers back until your elbows will be  behind your back and the shoulders pulled back. The return is made until your arms will be extended and the shoulders will be stretched forward.

E) Seated Row (no chest pad)



Preparation:
Stay on the seat and take the handles in both hands. Put your feet on the angled bench. Put your hips back and your knees just slightly bend.

Execution:
Drag handles to your waist and try to keep your  torso upright straight.Push your chest forward and drag your shoulders back.Try to arch your back. The return is made until your arms are extended,lower back will be flexed forward and your shoulders will be stretched forward.

Straight Back]
Preparation:
Stay on the seat while having your feet positioned on the platform. Take  handles with your both hands while having your knees bent slightly and torso positioned upright.

Execution:
Drag the handles to your body and try to pull the shoulders back while you lift the chest when you arch your back. The return is made until your arms will be extended,  shoulders will be stretched forward and your back is straight.

F) Seated Rows (Others)



1) Seated Low Row
Preparation:
Stay on bench seat while positioning your chest against pad. Take the handles which have the overhand grip.

Execution:
Drag the levers back until  your shoulders will be pulled back and your elbows will be behind your back. The return is made  until your shoulders will be  stretched forward and your arms are extended.

2) Seated High Row
Preparation:
Stay on the bench seat while positioning your chest against the pad. Take the handles which have the overhand grip.

Execution:
Drag lever back until your  shoulders will be pulled back and elbows will be behind back. The return is made until your arms are extended and your shoulders will be stretched forward.

3) Underhand Seated Row

Preparation:
Stay on the bench seat while positioning your chest against the pad. Take the handles which have the underhand hand grip.

Execution:
Drag the levers back until your shoulders will be pulled back and your elbows will be  behind your back . The return is made until your arms are extended and both shoulders will be stretched forward.

Alternating
Preparation:
Stay on the bench seat while positioning your chest against the pad. Take the handles which have the underhand grip.

Execution:
Drag the lever back until your shoulder will be pulled back and your elbow will be  behind your back . The return is made until your arm is extended and your shoulder will be stretched forward.

G) T-bar Row


Preparation:
While bending slightly your  knees  try  to bend over the handles and keep your back straight.Take the handles which are having the overhand grip.

Execution:
Drag the lever up to your torso. The return is made until your arms will be extended and your shoulders will be stretched downward.

1) Alternative Machine

Preparation:
While bending slightly your  knees  try  to bend over the handles and keep your back straight.Take the handles which are having the overhand grip.

Execution:
Drag the lever up to your torso. The return is made until your arms will be extended and your shoulders will be stretched downward.

2) Close grip

Preparation:
While bending slightly your  knees  try  to bend over the handles and keep your back straight.Take the lever with parallel handles.

Execution:
Pull the handles up to your waist.The return is made until your arms will be  extended and shoulders will be stretched down.

Alternative machine

Preparation:
Stay on the bench seat while positioning your chest against the pad. Take the handles which are having underhand grip.

Execution:
Drag just one lever back until your shoulder will be pulled back and your elbow will be behind back. The return is made until your arm will be extended and your shoulder will be stretched forward.Alternate your arms.