Lever Pronated Grip Seated Row (plate loaded)

Description

How to Do Lever Pronated Grip Seated Row (plate loaded)

1. 1
   Setup

   Adjust the seat height so your chest is firmly against the chest pad and the handles are easily reachable with a slight forward lean.

2. 2
   Setup

   Grasp the pronated (overhand) handles with a grip slightly wider than shoulder-width, ensuring your arms are fully extended without locking the elbows.

3. 3

   Initiate the pull by retracting your shoulder blades, then drive your elbows back and down towards your hips, squeezing your shoulder blades together.

4. 4

   Continue pulling until the handles are near your lower abdomen or navel, ensuring your torso remains stable against the pad.

5. 5

   Slowly and with control, extend your arms back to the starting position, allowing your shoulder blades to protract fully for a deep stretch in your lats.

Tips

• Focus on squeezing your shoulder blades together at the peak of the contraction to maximize engagement of the middle back and lats.
• Maintain a stable torso throughout the movement, using the chest pad for support to prevent rocking and isolate the back muscles.
• Control the eccentric (return) phase of the movement, allowing for a full stretch in the lats before initiating the next pull.
• Keep your elbows relatively close to your body, pulling them directly back rather than flaring them out wide, to better target the lats.

Common Mistakes

• ×Rounding your lower back during the pull can strain the spine; maintain a neutral spine with your chest pressed against the pad.
• ×Using excessive momentum or "jerking" the weight reduces muscle activation; focus on a controlled, deliberate pull and release.
• ×Flaring your elbows out too wide shifts tension from the back to the shoulders and biceps; keep your elbows tucked closer to your body.