Back · Leverage Machine
Plate Loaded Lever Row
How to do the plate loaded lever 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
Load the plates and set your chest against the pad of the lever row machine, gripping the handles at arm's length. Pull the handles toward your torso by squeezing your shoulder blades together and driving the elbows back. Lower the handles back to a full stretch under control.
- 1Lats and mid-back pulling the handles in
- 2Shoulder blades squeezing together at the top
- 3A controlled stretch as the arms extend
Common mistakes
- Shrugging the shoulders or flaring the elbows
- Pulling the chest off the pad to use body english
- Using momentum instead of controlling both phases
Muscles worked
The plate loaded lever row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever 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.