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Lever Seated Row

Lever Seated Row

The Lever Seated Row is a highly effective exercise that targets not only the muscles in your back but also your biceps and shoulders. This compound movement involves sitting on a lever row machine, grasping the handles with a shoulder-width grip, and pulling the lever towards your torso while keeping your back straight. One of the primary benefits of the Lever Seated Row is its ability to strengthen the muscles of your upper body. By engaging the muscles in your back, you can improve your posture and overall upper body strength. As you pull the handles towards your torso, your biceps and shoulders also get activated, helping to develop a well-rounded physique. In addition to building strength, the Lever Seated Row can also help improve your posture. Many people spend long hours sitting at a desk or hunching over electronic devices, leading to rounded shoulders and a weakened back. By incorporating this exercise into your routine, you can counteract these negative effects, promoting proper spinal alignment and helping to prevent injuries. To maximize the benefits of the Lever Seated Row, it's essential to maintain proper form throughout the movement. Focus on engaging your back muscles and pulling your shoulder blades together as you bring the handles towards your body. Avoid using excessive momentum or relying on your lower back to complete the exercise. Instead, focus on a controlled and deliberate movement to optimize results and minimize the risk of injury. Remember to always warm up before starting any exercise routine and listen to your body. Seek professional guidance to ensure you're performing the Lever Seated Row correctly and adjusting the equipment properly for your individual needs. Regularly incorporating this exercise into your workout program can contribute to a stronger, more balanced upper body.


  • Sit on the lever seated row machine and adjust the footrest and handlebars according to your comfort.
  • Place your feet flat on the footrest and grasp the handlebars with an overhand grip.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Begin the movement by pulling the handlebars towards your body, keeping your elbows close to your sides.
  • Squeeze your shoulder blades together at the end of the movement to fully engage your back muscles.
  • Slowly return to the starting position by extending your arms fully, but avoid fully relaxing your muscles.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and avoid straining your neck or shoulders.

Tips & Tricks

  • Focus on maintaining a proper posture throughout the exercise to target the right muscles and avoid injuries.
  • Engage your core muscles by drawing your belly button towards your spine while performing the movement.
  • Control the movement and avoid using momentum by pulling the handles back in a slow and controlled manner.
  • Vary your grip width to target different muscles in your back and arms. Experiment with wider or narrower grips.
  • Ensure that your hands are positioned comfortably on the handles to avoid unnecessary strain on your wrists.
  • Don't forget to breathe properly during the exercise. Inhale as you extend your arms and exhale as you pull the handles towards your body.
  • Avoid rounding your shoulders forward and instead, keep them pulled back and down to maintain proper form.
  • To increase the intensity, squeeze your shoulder blades together at the end of each repetition.
  • Make sure to warm up your muscles before starting the exercise. This can be done through light cardio or dynamic stretches.
  • If you experience any pain or discomfort while performing the lever seated row, make sure to consult with a fitness professional or healthcare provider for proper form and modification advice.

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