What muscles does the Lever Seated Row (Version 2) work?

The Lever Seated Row primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary movers, making it an effective compound pulling exercise.

Is the Lever Seated Row suitable for beginners?

Yes, this machine-based exercise is beginner-friendly because it provides stability and guides your movement path. Beginners should start with a light to moderate weight to learn proper form before increasing resistance.

What equipment is needed for the Lever Seated Row and what are alternatives?

This exercise requires a lever-style seated row machine, typically found in most commercial gyms. If a lever row machine is unavailable, you can use a cable seated row or perform bent-over barbell rows as free-weight alternatives.

What are common mistakes to avoid when doing the Lever Seated Row?

Common errors include rounding the lower back, using excessive momentum, and letting the shoulders shrug forward. To avoid these issues, keep your core engaged, maintain a neutral spine, and focus on controlled movements.

How many sets and reps should I do on the Lever Seated Row?

For general strength and hypertrophy, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. Beginners can start with 2–3 sets of 10–12 reps, focusing on perfecting technique before increasing load.

What safety tips should I follow for the Lever Seated Row?

Always adjust the seat and chest pad to fit your body before starting. Use a controlled tempo, avoid jerking the weight, and stop immediately if you feel sharp pain or discomfort in your back, shoulders, or elbows.

Are there variations or modifications for the Lever Seated Row?

You can vary grip width or use a neutral, overhand, or underhand grip to change muscle emphasis. Advanced lifters may use single-arm seated rows to correct imbalances, while beginners can reduce weight or range of motion to build strength progressively.

Lever Seated Row (Version 2)

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit on the machine with your feet on the platform and grasp the handles, keeping your back straight and arms extended. Pull the handles toward your torso, squeezing your shoulder blades together and keeping your elbows close to your body. Pause briefly, then slowly return to the starting position with control.

Step-by-Step Instructions

Sit on the machine's seat and place your feet on the foot platform, ensuring your knees are slightly bent.
Grasp the handles with a firm grip, keeping your arms fully extended but not locked.
Keep your back straight and chest up, maintaining a neutral spine throughout the movement.
Begin the exercise by pulling the handles towards your torso, squeezing your shoulder blades together as you pull.
Continue pulling until the handles are close to your abdomen, ensuring your elbows stay close to your body.
Pause briefly at the top of the movement, focusing on the contraction in your back muscles.
Slowly return the handles to the starting position, fully extending your arms while maintaining control.
Repeat for the desired number of repetitions.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Lever Seated Row

Back

Strength Machine

Lever One Arm Seated Row (Seated Row Machine)

Back

Strength Machine

Barbell Bent-Over Row

Back

Barbell

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Lever Seated Row (Version 2) work?: The Lever Seated Row primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary movers, making it an effective compound pulling exercise.
Is the Lever Seated Row suitable for beginners?: Yes, this machine-based exercise is beginner-friendly because it provides stability and guides your movement path. Beginners should start with a light to moderate weight to learn proper form before increasing resistance.
What equipment is needed for the Lever Seated Row and what are alternatives?: This exercise requires a lever-style seated row machine, typically found in most commercial gyms. If a lever row machine is unavailable, you can use a cable seated row or perform bent-over barbell rows as free-weight alternatives.
What are common mistakes to avoid when doing the Lever Seated Row?: Common errors include rounding the lower back, using excessive momentum, and letting the shoulders shrug forward. To avoid these issues, keep your core engaged, maintain a neutral spine, and focus on controlled movements.
How many sets and reps should I do on the Lever Seated Row?: For general strength and hypertrophy, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. Beginners can start with 2–3 sets of 10–12 reps, focusing on perfecting technique before increasing load.
What safety tips should I follow for the Lever Seated Row?: Always adjust the seat and chest pad to fit your body before starting. Use a controlled tempo, avoid jerking the weight, and stop immediately if you feel sharp pain or discomfort in your back, shoulders, or elbows.
Are there variations or modifications for the Lever Seated Row?: You can vary grip width or use a neutral, overhand, or underhand grip to change muscle emphasis. Advanced lifters may use single-arm seated rows to correct imbalances, while beginners can reduce weight or range of motion to build strength progressively.