Lever Seated Row

Lever Seated Row

The Lever Seated Row is a powerful exercise targeting the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius. Utilizing a leverage machine, this exercise allows for a controlled and isolated movement, making it an excellent choice for building strength and muscle mass in the back. By maintaining a seated position with feet securely planted and chest against the pad, users can focus on engaging their back muscles effectively while minimizing strain on other areas of the body. The leverage machine's design ensures that the resistance remains consistent throughout the entire range of motion, providing a thorough workout for the upper back. This consistency helps to maximize muscle activation and development. The exercise also engages the biceps and forearms as secondary muscles, contributing to overall arm strength. Incorporating the Lever Seated Row into your workout routine can enhance posture and improve back strength, essential for overall functional fitness. This exercise complements other pulling movements, such as pull-ups or lat pulldowns, by providing a different angle and type of resistance. For beginners, it’s a user-friendly option to learn proper rowing mechanics, while advanced lifters can benefit from its ability to add significant resistance for muscle growth.


  • Sit on the machine and place your feet flat on the foot platform, ensuring your knees are slightly bent.
  • Grasp the handles with a palms-down grip, keeping your arms extended in front of you.
  • Keep your back straight and engage your core muscles as you pull the handles towards your torso.
  • Squeeze your shoulder blades together and hold the position for a moment at the full contraction.
  • Slowly return the handles to the starting position, extending your arms fully while maintaining a firm back posture.
  • Repeat the movement for the prescribed number of repetitions, making sure to maintain proper form throughout the exercise.

Tips & Tricks

  • Maintain a neutral spine throughout the movement to avoid lower back strain.
  • Keep your chest pressed against the pad to isolate the back muscles effectively.
  • Avoid swinging your body; focus on controlled movements to enhance muscle engagement.
  • Grip the handles firmly but avoid excessive grip pressure to prevent forearm fatigue.
  • Use a full range of motion, bringing the handles all the way to your torso and extending your arms fully.
  • Inhale as you extend your arms and exhale as you pull the handles towards you.
  • Engage your core muscles for added stability and to support the lower back.
  • Customize the seat height so that the handles are at chest level when starting the exercise.
  • Start with a manageable weight to master the form before progressing to heavier loads.
  • Incorporate a variety of grip positions (overhand, underhand, neutral) to target different areas of the back.


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