Lever Seated Row
Perform the Lever Seated Row to build a strong, thick back. This compound exercise effectively targets your lats, traps, and rhomboids for improved
Description
A seated row exercise using a lever machine, primarily targeting the back muscles.
How to Do Lever Seated Row
- 1Setup
Adjust the seat height so your chest pad is comfortably aligned with your mid-torso, ensuring a stable and secure starting position.
- 2Setup
Sit on the machine with your feet firmly planted on the footrests, knees slightly bent, and grasp the handles with your chosen grip. Lean slightly forward from your hips, ensuring your arms are fully extended and your back is straight.
- 3
Initiate the pull by squeezing your shoulder blades together and driving your elbows backward, bringing the handles towards your lower abdomen or navel as you exhale.
- 4
Slowly and with control, extend your arms forward to return the weight to the starting position, allowing your shoulder blades to protract naturally while maintaining tension and inhaling.
Tips
- Focus on initiating the pull by retracting your shoulder blades, rather than just pulling with your arms, to maximize back muscle engagement.
- Maintain a slight forward lean at the start to achieve a fuller stretch in your lats, then lean back slightly as you pull to optimize contraction.
- Control the eccentric (return) phase, slowly extending your arms forward to allow your shoulder blades to protract fully and maximize time under tension.
Common Mistakes
- ×Avoid rounding your lumbar spine during the movement; instead, maintain a neutral spine with a slight arch and keep your chest lifted throughout.
- ×Do not swing your body or use your lower back to pull the weight; reduce the weight and focus on a controlled, deliberate pull using only your back muscles.
- ×Prevent your shoulders from shrugging up towards your ears; actively depress your shoulders down and back to keep tension on your lats and traps.
Variations
Lever Unilateral Row
Sculpt a strong, balanced back with the Lever Unilateral Row. This exercise effectively targets your lats, rhomboids, and traps for improved posture and
Lever T bar Row (plate loaded)
Lever T-bar row builds a strong, thick back. This compound exercise effectively targets the lats, traps, and rhomboids for powerful pulling strength.
Lever Row (plate loaded)
Strengthen your back with the plate-loaded Lever Row. This compound exercise targets your lats and middle back, building thickness and power effectively.
Lever One Arm Seated Row (Seated row machine)
Target your lats, rhomboids, and traps with the Lever One-Arm Seated Row. Build unilateral back strength and improve posture effectively and safely.
Related Exercises
Lever One Arm Lateral High Row
Master the Lever One Arm Lateral High Row to sculpt a strong, defined upper back. This compound exercise effectively targets your lats, improving posture
Lever Alternating Narrow Grip Seated Row (plate loaded)
Strengthen your back with the Lever Alternating Narrow Grip Seated Row. This exercise builds muscle by pulling a weighted lever, enhancing upper and lower
Lever Reverse Grip Vertical Row
Build a strong, sculpted back with the Lever Reverse Grip Vertical Row. This exercise effectively targets your lats and middle back using a unique grip
Lever Reverse grip Lateral Pulldown (plate loaded)
Target your latissimus dorsi effectively with the Lever Reverse Grip Lateral Pulldown.
Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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