Lever Seated Row (plate loaded)

Lever Seated Row demonstration gif

Instructions:

  • 1Sit on the seat of the leverage machine and place your feet on the provided platform
  • 2Grab the handles and fully extend your arms
  • 3Pull the handles back until your elbows are drawn past your torso
  • 4Pause for a moment, then slowly return to the initial position
  • 5Repeat the motion for your desired number of repetitions

Tips:

  • Ensure your back remains straight throughout the exercise
  • Exhale as you pull the handles, and inhale as you return to the starting position
  • Keep your movements controlled, rather than relying on momentum
  • Avoid using your shoulders or neck to pull the handles. Focus on using your back muscles

Lever Seated Row: A Comprehensive Guide

The lever seated row is an effective exercise primarily targeting the muscles of the back, including the infraspinatus, latissimus dorsi, teres major, teres minor, and both the middle and upper fibers of the trapezius. This exercise is performed using a leverage machine, which allows for a controlled movement that maximizes muscle engagement and minimizes the risk of injury.

How to Perform the Lever Seated Row

1. Adjust the seat height and chest pad of the leverage machine to ensure proper alignment. 2. Sit down with your feet flat on the ground and grasp the handles with a neutral grip. 3. Keep your back straight and core engaged as you pull the handles towards your torso. 4. Squeeze your shoulder blades together at the end of the movement before slowly returning to the starting position.

Benefits of the Lever Seated Row

The lever seated row is ideal for building upper back strength and improving posture. By isolating the back muscles, this exercise enhances stability and promotes better performance in other lifts. Furthermore, it can be a valuable component of a balanced strength training program.

Muscles Worked

When using the lever seated row machine, the primary muscles targeted include: - Infraspinatus - Latissimus Dorsi - Teres Major - Teres Minor - Middle and Upper Trapezius Fibers For those looking for alternatives, the lever seated low row and iso lever seated row machines can provide similar benefits. If you don't have access to a machine, traditional rowing movements or resistance band rows can also be effective substitutes.

Tips for Success

- Focus on maintaining a neutral spine throughout the exercise to prevent injury. - Control the motion; avoid using momentum to complete each repetition. - Ensure that the weights used are appropriate for your fitness level to promote safety and effectiveness. Incorporating the lever seated row into your workout routine will enhance upper body strength and promote overall muscle balance. Whether you're new to exercising or looking to refine your technique, this comprehensive guide serves to answer all your queries about the lever seated row.

Lever Seated Row Muscles Worked

Arms

Back

Core

Legs