Exercise
Lever Seated Row
The Lever Seated Row is a machine-based rowing exercise that builds upper-back strength while promoting controlled movement and proper posture.
Lever Seated Row
The Lever Seated Row is a stable and effective back exercise that focuses on pulling strength through a guided machine path. The seated position and chest support reduce momentum, allowing you to concentrate on controlled rowing and consistent muscle engagement.
By pulling the handles toward your torso, the exercise targets the muscles of the upper and mid-back while also supporting arm involvement. The fixed movement pattern makes it easier to maintain proper form, especially for lifters who want to limit lower-back strain or focus on strict execution.
This exercise is well suited for strength training, hypertrophy, and general back development. It fits seamlessly into beginner and advanced programs alike and works especially well in pull-day routines or as a primary rowing movement for building balanced upper-body strength and long-term back health.
How to Perform the Lever Seated Row
- Adjust the seat height so your chest aligns with the handles and your feet rest flat on the platform or floor.
- Grasp the handles with a neutral grip (palms facing each other) and sit tall with your chest up and shoulders pulled back.
- Extend your arms fully without rounding your shoulders forward, maintaining a slight bend in your elbows.
- Brace your core muscles and inhale deeply before initiating the movement.
- Pull the handles toward your torso by driving your elbows back, keeping them close to your sides while exhaling steadily.
- Squeeze your shoulder blades together at the end position, bringing the handles to your lower ribs or abdomen.
- Hold the contracted position momentarily, focusing on the engagement of your middle back muscles.
- Return the weight to the starting position in a controlled manner while inhaling, maintaining your upright posture throughout.
Important information
- Keep your back straight and avoid leaning backward excessively during the pull to prevent lower back strain.
- Focus on pulling with your back muscles rather than your arms by visualizing your elbows leading the movement.
- Adjust the weight to allow for complete control throughout the full range of motion—if you can't maintain form, reduce the load.
- Ensure your chest stays pressed against the pad throughout the exercise to stabilize your spine and isolate the target muscles.
FAQ - Lever Seated Row
The Lever Seated Row primarily targets the latissimus dorsi (lats) and trapezius muscles, while also engaging the rhomboids, rear deltoids, and biceps as secondary movers. This compound pulling movement effectively builds thickness throughout the entire mid-back region.
Sit with your chest firmly against the pad, grasp the handles with a neutral grip, and pull directly toward your torso while keeping your spine neutral. Focus on driving your elbows back rather than using momentum, and fully extend your arms at the starting position without rounding your shoulders forward.
Include the Lever Seated Row 1-2 times weekly within your back or pull training days. For hypertrophy, aim for 3-4 sets of 8-12 repetitions with moderate weight; for strength development, consider 3-5 sets of 6-8 repetitions with heavier loads.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
The Lever Seated Row is generally safer for those with lower back issues compared to bent-over row variations, as the chest pad provides stabilization. However, consult with a healthcare provider first, maintain strict form, start with lighter weights, and avoid jerking movements that could aggravate existing conditions.
Lever Seated Row
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