Lever Pronated Grip Seated Row (plate loaded)

Description

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

1. 01
   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. 02
   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. 03

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

4. 04

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

5. 05

   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.