Lever Alternating Narrow Grip Seated Row (plate loaded)

Lever Alternating Narrow Grip Seated Row (plate loaded)

The Lever Alternating Narrow Grip Seated Row is a versatile and effective exercise that targets multiple muscles in your upper body. This exercise primarily works your back, specifically the muscles of your upper back and latissimus dorsi, or lats. It also engages your biceps and forearms, providing a great overall upper body workout. Using a plate-loaded lever machine for this exercise allows for a controlled and stable movement, ensuring proper form and minimizing the risk of injury. The narrow grip on the handles places more emphasis on your lats and biceps, providing a challenging and targeted workout for these muscle groups. The Lever Alternating Narrow Grip Seated Row is a unilateral exercise, meaning you work one side of your body at a time. This helps to correct any muscle imbalances that may exist. By alternating sides with each repetition, you also engage your core muscles, promoting stability and balance throughout the exercise. To maximize the benefits of this exercise, it is important to maintain proper posture throughout. Keep your chest tall, shoulders back and down, and engage your core muscles to stabilize your spine. This will ensure that you effectively target the intended muscles while minimizing strain on other areas of your body. Incorporating the Lever Alternating Narrow Grip Seated Row into your upper body workout routine can help improve your posture, increase upper body strength, and enhance muscle definition. Combine it with other compound exercises for a well-rounded and effective training session.


  • Sit on the seat of the lever row machine with your feet flat on the floor.
  • Place your feet shoulder-width apart and grasp the handles with a narrow grip.
  • Keep your back straight and core engaged throughout the exercise.
  • Exhale and pull the handles towards your torso, squeezing your shoulder blades together.
  • Pause for a second at the end of the movement and feel the contraction in your back muscles.
  • Inhale and slowly return to the starting position, extending your arms fully.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form and avoid using momentum to perform the exercise.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to maximize muscle engagement and prevent injury.
  • Focus on squeezing your shoulder blades together as you pull the weight towards your body, to target your back muscles effectively.
  • Engage your core by keeping it tight throughout the movement, this will help stabilize your spine and provide added strength.
  • Control the weight as you lower it back to the starting position, resisting the urge to let it drop quickly.
  • To intensify the exercise, pause for a brief moment at the fully contracted position and really feel the muscle being worked.
  • Adjust the seat to ensure that your knees are slightly bent and in line with your hips, providing a stable base for the exercise.
  • Choose a weight that challenges you, but also allows you to maintain proper form and complete the desired number of repetitions.
  • Focus on your breathing, exhaling as you pull the weight towards your body and inhaling as you return to the starting position.
  • Always warm up before performing this exercise to increase blood flow to the working muscles and reduce the risk of injury.
  • Incorporate this exercise into a well-rounded workout routine that includes a variety of exercises targeting different muscle groups.


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