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Lever One Arm Seated Row (Seated row machine)

Lever One Arm Seated Row (Seated row machine)

The Lever One Arm Seated Row, performed on a seated row machine, is a fantastic exercise that targets the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise helps to improve posture, strengthen the back, and build a strong and defined upper body. The seated row machine provides a stable and controlled environment for this exercise, allowing you to focus on engaging the targeted muscles effectively. By using one arm at a time, you can isolate and activate the muscles on each side independently, promoting balanced strength development. This exercise also engages the biceps, forearms, and core muscles, making it a compound movement that offers a full-body benefit. To perform this exercise, you typically sit on the seat of the row machine with your feet placed firmly on the footrests, knees slightly bent, and a straight back. Grasp the handle or cable attachment with one hand, keeping your arm extended in front of you. Initiate the movement by pulling your elbow back, squeezing your shoulder blades together, and bringing the handle towards your torso. Pause briefly at the fully contracted position before slowly extending your arm back to the starting position. Remember to maintain proper form, avoid jerking or using excessive momentum, and focus on the mind-muscle connection throughout the movement. Adjust the weight on the machine based on your fitness level and goals, starting with a lighter load if you are new to this exercise. Incorporate this exercise into your upper body training routine to enhance back strength, develop muscular endurance, and sculpt a well-rounded physique.


  • Adjust the seat height and footrests on the rowing machine to ensure proper alignment and support.
  • Sit on the seat with your back straight and your feet securely placed on the footrests.
  • Grasp the handle of the rowing machine with your palm facing down, and extend your arm fully.
  • Initiate the movement by pulling the handle towards your midsection while keeping your back straight and elbows close to your body.
  • Squeeze your shoulder blades together at the end of the movement to engage your back muscles fully.
  • Pause briefly in the fully contracted position and then gradually extend your arm back to the starting position.
  • Repeat the movement for the recommended number of repetitions.
  • Switch sides and repeat the exercise with your other arm.
  • Keep your core engaged throughout the exercise to maintain stability and prevent excessive swinging or twisting.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Focus on squeezing your shoulder blades together as you pull the lever towards your torso.
  • Control the movement by resisting the weight on the way back to the starting position.
  • Create tension in your back muscles by initiating the movement with your shoulder muscles.
  • Adjust the seat height and distance from the machine to ensure proper alignment.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Take a deep breath in before pulling the lever towards you, and exhale as you release.
  • Keep your neck relaxed and avoid shrugging your shoulders.
  • Give yourself adequate rest between sets to allow for recovery.

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