How to perform Leverage Machine Bent Over Row with proper form

Setup

1. Adjust the Seat: Set the seat of the leverage machine so that your torso is parallel to the ground when you sit down.
2. Foot Placement: Position your feet securely on the machine footrest or ground.

Execution

1. Grip the Handles: Grasp the handles with a neutral grip (palms facing each other).
2. Position Your Body: Lean forward at the hips, keeping your back straight and core engaged.
3. Pull the Handles:
   • Begin by retracting your shoulder blades.
   • Pull the handles towards your lower rib cage, keeping your elbows close to your body.
4. Squeeze at the Top: Hold the contracted position for a moment while squeezing your back muscles.
5. 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.