Lever Seated Row Exercise Images
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Lever Seated Row
Target Muscles
Equipment Required
Exercise Type
Weight & Reps
How To Do
Sit on the seated row machine with your feet on the platform, chest supported, and hands gripping the handles at shoulder height. Pull the handles toward your torso by squeezing your shoulder blades together, keeping your elbows close to your body and back straight. Slowly return to the starting position with control.
Step-by-Step Instructions
- Sit down on the seated row machine and place your feet firmly on the foot platform, ensuring your knees are slightly bent.
- Adjust the chest pad and seat height so that your torso is supported and your arms are at shoulder height when gripping the handles.
- Grasp the handles with a neutral grip (palms facing each other).
- Begin the movement by retracting your shoulder blades and pulling the handles towards your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the peak of the movement, ensuring your back remains straight and your core is engaged.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles does the Lever Seated Row work?
- The Lever Seated Row primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. Secondary muscles engaged are the biceps and rear deltoids, which assist in the pulling motion.
- Is the Lever Seated Row suitable for beginners?
- Yes, the Lever Seated Row is beginner-friendly because the machine provides guided movement and stable positioning. Start with a lighter weight to focus on proper form and gradually increase resistance as strength improves.
- What equipment do I need for the Lever Seated Row and are there alternatives?
- This exercise requires a seated row machine with a lever or plate-loaded design. If a machine is unavailable, you can use resistance bands or perform bent-over barbell rows as alternative back exercises.
- How many sets and reps should I do for the Lever Seated Row?
- For general strength and muscle building, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. Adjust volume based on your training goals higher reps for endurance, lower reps for maximum strength.
- What are common mistakes to avoid during the Lever Seated Row?
- Avoid rounding your lower back, using excessive momentum, or letting your elbows flare too wide. Keep your chest supported, engage your core, and pull with controlled movements to protect your spine and target the back muscles effectively.
- Are there variations of the Lever Seated Row I can try?
- You can vary grip positions such as wide grip for more upper back emphasis or neutral grip for balanced engagement. Adjusting seat height or using single-arm pulls can also change muscle activation and help correct imbalances.
- What are the benefits of doing the Lever Seated Row?
- The Lever Seated Row helps build a strong, defined back, improves posture, and enhances pulling strength for other lifts and functional movements. It also minimizes strain by providing chest support, making it ideal for safe, focused back training.