Lever Seated Row Exercise Images
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Lever Seated Row
Target Muscles
Equipment Required
Exercise Type
Weight & Reps
How To Do
Sit upright on the seated row machine with your feet on the platform, chest supported, and hands gripping the handles with a neutral grip. Pull the handles toward your torso, keeping your elbows close to your body and squeezing your shoulder blades together, then slowly return to the starting position. Maintain a straight back and avoid shrugging your shoulders throughout the movement.
Step-by-Step Instructions
- Sit down on the seated row machine and place your feet on the foot platform, ensuring your knees are slightly bent and not locked.
- Adjust the chest pad or seat height so that your chest is comfortably supported and your arms can fully extend to grip the handles.
- Grasp the handles with a neutral grip (palms facing each other) and sit upright with your back straight and core engaged.
- Begin the movement by pulling the handles towards your torso, squeezing your shoulder blades together as you pull.
- Keep your elbows close to your body and avoid shrugging your shoulders during the pull.
- Pause briefly at the peak of the movement, ensuring maximum contraction in your back muscles.
- Slowly extend your arms back to the starting position, maintaining control and avoiding letting the weight stack slam down.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- Which muscles does the Lever Seated Row work?
- The Lever Seated Row primarily targets the muscles of the back, including the latissimus dorsi and rhomboids. It also engages the biceps and rear shoulders as secondary movers, helping improve both pulling strength and posture.
- What equipment do I need for the Lever Seated Row and are there alternatives?
- You will need a seated row machine with a chest support and lever handle system to perform the Lever Seated Row. If you don’t have access to one, alternatives include cable seated rows, resistance band rows, or free weight bent-over rows.
- Is the Lever Seated Row suitable for beginners?
- Yes, the Lever Seated Row can be beginner-friendly because the machine guides your movement and reduces the risk of poor form. Start with a light weight to focus on proper technique before gradually increasing resistance.
- What are common mistakes to avoid in the Lever Seated Row?
- Common mistakes include rounding the back, shrugging the shoulders, and using momentum instead of controlled movement. Keep your chest against the pad, pull with your back muscles, and squeeze your shoulder blades together to maximize results and safety.
- How many sets and reps should I do for the Lever Seated Row?
- For general strength training, aim for 3–4 sets of 8–12 reps with a weight that challenges you while maintaining proper form. Beginners may benefit from lighter weights with higher reps to build muscular endurance.
- What safety tips should I follow when performing the Lever Seated Row?
- Always maintain a neutral spine and avoid jerking the handles to prevent strain on your lower back. Adjust the seat and chest pad so your arms are in the correct starting position, and use a controlled tempo throughout the movement.
- Are there variations of the Lever Seated Row I can try?
- Yes, you can vary grip positions such as wide grip or close neutral grip to emphasize different parts of your back. You can also perform single-arm lever rows to address muscle imbalances and improve unilateral strength.