Lever Seated Row (version 2)

The Lever Seated Row (version 2) is a dynamic exercise that primarily targets the muscles of the back, including the rhomboids, trapezius, and latissimus dorsi. This exercise is performed using a lever machine, which provides a guided motion to help maintain proper form and target the intended muscle groups effectively. By sitting on the machine with your feet planted firmly on the footrests, you'll grip the handles with a neutral grip and keep your back straight. As you pull the handles towards your torso, you'll engage your back muscles, retract your shoulder blades, and squeeze your back at the peak of the movement. Slowly return to the starting position and repeat for the desired number of repetitions. The Lever Seated Row (version 2) is an excellent choice for individuals looking to strengthen their back muscles and improve overall posture. As a compound exercise, it also engages several other secondary muscles, such as the biceps and rear deltoids, aiding in developing a well-rounded and balanced physique. To maximize the benefits of this exercise, it's crucial to maintain proper form throughout the movement. Focus on squeezing your back muscles and avoiding excessive swinging or using momentum to perform the exercise. Adjust the machine's settings, including the seat height and handle position, to ensure a comfortable and safe range of motion suitable for your body. Incorporating the Lever Seated Row (version 2) into your workout routine can help promote upper body strength, improve posture, and enhance overall back muscle development. As with any exercise, it's essential to start with lighter weights and gradually increase the resistance as your strength improves. Always listen to your body and modify the exercise as needed to prevent any discomfort or injury.

Instructions

• Position yourself on the Lever Seated Row machine with your feet flat on the foot plates and your knees slightly bent.
• Grasp the handles with a neutral grip (palms facing each other) and maintain a straight posture with your back flat against the seat.
• Start the movement by pulling the handles towards your body, leading with your elbows.
• Squeeze your shoulder blades together at the peak of the movement while keeping your core engaged.
• Slowly return the handles to the starting position, fully extending your arms and feeling the stretch in your back muscles.
• Repeat for the desired number of repetitions while maintaining proper form and control throughout the exercise.

Tips & Tricks

• Maintain proper form by keeping your spine straight throughout the exercise.
• Engage your core muscles by pulling your belly button towards your spine.
• Focus on squeezing your shoulder blades together at the end of each repetition.
• Control the movement by avoiding swinging or jerking motions.
• Adjust the weight or resistance to a level that challenges you but still allows you to maintain proper form.
• Breathe in during the eccentric phase (when returning to the starting position) and exhale during the concentric phase (when pulling the weight towards your chest).
• Use a controlled tempo, aiming for a slower and more controlled movement rather than rushing through the exercise.
• Avoid gripping the handles too tightly and instead maintain a relaxed grip to prevent excessive strain on your forearms and wrists.
• Consider incorporating variations of this exercise, such as alternating between wide grip and close grip, to target different muscle groups.
• Remember to warm up before starting the exercise and cool down afterwards to prevent injury and promote recovery.