Back · Leverage Machine
Plate Loaded Lever One Arm Low Row
How to do the plate loaded lever one arm 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 leverage low row machine and grip the single handle with one arm, chest against the pad. Pull the handle back toward your hip, driving your elbow low and squeezing your mid-back, then return under control.
- 1Drive your elbow back and down toward your hip and feel your lat and
- 2mid-back load
- 3Keep your chest pinned to the pad so the machine isolates the working side
- 4Squeeze at the bottom, then control the stretch on the way out
Common mistakes
- Don't twist your torso to wrench the weight up
- Avoid shrugging the working shoulder toward your ear
- Don't let the plate stack drop and yank your arm forward
Muscles worked
The plate loaded lever one arm low row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the plate loaded lever one arm 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.