Lever Bent Over Row With V Bar
- Lever rowing machine
- Weight plates (adjustable)
Positioning
1. Set Up the Machine: Adjust the weight on the lever rowing machine by adding the desired weight plates to the lever.
2. Stand in Front of the Machine: Place your feet shoulder-width apart and face toward the machine.
3. Grip the V-Bar: Bend at the hips and knees to grab the V-bar with both hands. Your palms should face each other.
Starting Position
1. Bend Over: Hinge at your hips while keeping your back flat and your head aligned with your spine. Your knees should be slightly bent.
2. Pull the V-Bar: Allow the V-bar to hang straight down in front of you, keeping your arms extended.
Movement
1. Rowing Motion: Engage your back muscles and pull the V-bar towards your lower rib cage, keeping your elbows close to your body.
2. Squeeze: At the top of the movement, squeeze your shoulder blades together for a brief moment.
3. Lower the Bar: Slowly lower the V-bar back to the starting position, maintaining control throughout the motion.
Repetitions
- Aim for 8-12 repetitions per set.
- Complete 3-4 sets with a rest period of 60-90 seconds between sets.
Tips for Beginners
- Focus on maintaining a flat back and avoiding any rounding of the shoulders.
- Start with lighter weights to master the technique before progressing to heavier loads.
- Adjust the seat or leverage of the machine if needed to ensure proper form.
