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Lever Seated Row

Lever Seated Row

The Lever Seated Row is a compound exercise that targets several muscles in the upper body. This exercise primarily works the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms, making it an effective compound movement for overall upper body strength and development. To perform the Lever Seated Row, you will need a lever seated row machine, commonly found in most gyms. This machine consists of a padded seat, footplates, and a lever with handles or attachment points for your hands. The exercise begins by sitting down on the machine with your feet firmly placed on the footplates and grasping the handles or attachment points with an overhand grip. Once you are in position, you will retract your shoulder blades, keeping your chest lifted and core engaged. From here, you will pull the lever towards your body by squeezing your back muscles and driving your elbows backward. Focus on pulling through your elbows while maintaining a straight posture and avoiding any excessive swinging or jerking movements. The Lever Seated Row is a versatile exercise that can be adjusted to suit different fitness levels. By increasing or decreasing the weight or resistance on the machine, you can challenge yourself or gradually progress towards heavier loads. As always, proper form and technique are crucial to prevent injury and maximize the effectiveness of the exercise.


  • Sit down on the machine and place your feet on the platform with a slight bend in your knees.
  • Grab the handles with an overhand grip and extend your arms fully in front of you.
  • Keep your back straight, chest up, and shoulders back throughout the exercise.
  • Initiate the movement by retracting your shoulder blades and pulling the handles towards your lower chest.
  • Squeeze your back muscles at the peak of the contraction for a second.
  • Slowly release the tension and extend your arms back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and shoulders pulled back.
  • Initiate the movement by squeezing your shoulder blades together, rather than using your arms to pull.
  • Engage your core by contracting your abs throughout the exercise.
  • Control the speed of the movement, focusing on a slow and controlled contraction and extension.
  • Adjust the weight or resistance according to your level of strength and fitness to ensure proper challenge.
  • Keep your elbows close to your body as you pull the handles towards your torso.
  • Exhale as you pull the handles towards your torso and inhale as you extend your arms.
  • Avoid using momentum or jerking motions to perform the exercise; maintain a smooth and controlled motion.
  • Focus on feeling the muscles in your upper back and mid-back working during each repetition.
  • If using a resistance band, choose a band with appropriate tension to challenge your muscles effectively.

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