Back · Leverage Machine
Plate Loaded Lever Low Row
How to do the plate loaded lever low row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a plate-loaded low row machine with your chest against the pad and feet planted. Grip the handles and pull them toward your lower chest, driving your elbows back and squeezing your lats and mid-back, then return under control. The lever design and chest pad keep the path fixed so you can load the back hard.
- 1Lats and mid-back engaging as the elbows drive back
- 2Chest staying up without rounding the shoulders
- 3Slow, controlled return keeping tension on the back
Common mistakes
- Leaning back or using momentum to move the load
- Shrugging your shoulders up toward your ears
- Letting the plates slam down between reps
Muscles worked
The plate loaded lever low row mainly works the lats and mid traps, with the biceps, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Lower BackSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever low row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.