{"id":783,"date":"2021-08-28T19:24:01","date_gmt":"2021-08-28T19:24:01","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=783"},"modified":"2021-09-10T17:46:09","modified_gmt":"2021-09-10T17:46:09","slug":"lever-one-arm-bent-over-row-plate-loaded","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/back\/lever-one-arm-bent-over-row-plate-loaded\/","title":{"rendered":"Lever One Arm Bent Over Row (Plate Loaded)"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Lever-One-Arm-Bent-over-Row-plate-loaded_Back.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong>\u00a0<em>Back\u00a0<\/em><\/li>\n<li><strong>SECONDARY MUSCLES:<\/strong>\u00a0<em>Biceps<\/em><\/li>\n<li><strong>EXERCISE CATEGORY: <\/strong><em>Pulling<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong>\u00a0<em>Basic-(Multi-Joint)\u00a0<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong>\u00a0<em>Barbell<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em>\u00a0Beginner Mid-level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Place your feet shoulder-width apart so that the bar is exactly between them.<\/li>\n<li>Bend your knees, with one hand grab the bar closer to the pancakes, put the other on your knee.<\/li>\n<li>Pull the bar towards you and lift it slightly off the floor. The back should be straight. This is the starting position.<\/li>\n<li>Next, with a powerful movement, pull the bar as close to the chest as possible, at the top point, bring the shoulder blades as close as possible.<\/li>\n<li>Pause briefly and slowly return the bar to its original position, do not place it on the floor.<\/li>\n<\/ol>\n<blockquote>\n<p><strong>NOTE:<\/strong> <em>As with other back movements, the back must be kept level throughout the exercise.<\/em><br \/>\n<em>Raising your head up and keeping your gaze at the top corner of the roof will help maintain an arch in the back.<\/em><\/p>\n<\/blockquote>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 238px; top: 77.625px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":681,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-783","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=783"}],"version-history":[{"count":4,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/783\/revisions"}],"predecessor-version":[{"id":1914,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/783\/revisions\/1914"}],"up":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/681"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}