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
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Lever Seated Row
Lever Unilateral Row
Back · Infraspinatus · Leverage machine
Lever T bar Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever One Arm Seated Row (Seated row machine)
Back · Infraspinatus · Leverage machine
Description
A seated row exercise using a lever machine, primarily targeting the back muscles.
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How to do Lever Seated Row
- 01Setup
Adjust the seat height so your chest pad is comfortably aligned with your mid-torso, ensuring a stable and secure starting position.
- 02Setup
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.
- 03
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.
- 04
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.
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What muscles does Lever Seated Row work?
Lever Seated Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Lever Seated Row good for beginners?
Lever Seated Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Seated Row?
You need Leverage machine to perform Lever Seated Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Seated Row?
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.
What are common mistakes when doing Lever Seated Row?
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.
Related exercises
Lever One Arm Lateral High Row
Back · Infraspinatus · Leverage machine
Lever Alternating Narrow Grip Seated Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Reverse Grip Vertical Row
Back · Infraspinatus · Leverage machine
Lever Reverse grip Lateral Pulldown (plate loaded)
Back · Latissimus Dorsi · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store