Lever Alternating Narrow Grip Seated Row (plate Loaded)

The Lever Alternating Narrow Grip Seated Row (plate loaded) is a compound exercise specifically targeting the muscles in your back, biceps, and forearms. This exercise is performed on a plate-loaded machine and provides a safe and effective way to strengthen and tone your upper body. As you sit on the machine, you grip the narrow handles with an underhand grip, ensuring that your palms are facing up. With your feet flat on the footrests and legs extended, maintain an upright posture and engage your core muscles throughout the movement. To perform the exercise, start by retracting your shoulder blades and pulling the handles towards your torso in a controlled manner. Focus on squeezing your back muscles at the peak of the contraction while keeping your elbows close to your sides. The Lever Alternating Narrow Grip Seated Row provides a unilateral movement, which means you alternate rows with each arm. This variation helps to correct muscle imbalances and offers a greater range of motion compared to traditional seated rows. Incorporating this exercise into your routine can improve your posture, increase back and bicep strength, and enhance overall upper body definition. Remember to start with lighter weights and gradually increase as you become comfortable with the movement.

Instructions

• Sit on the seat of the rowing machine and place your feet flat on the footrests.
• Grasp the handles of the rowing machine with an overhand grip, your palms facing inward (towards each other).
• Keep your back straight and lean slightly forward. This will be your starting position.
• Pull one handle towards your torso by squeezing your shoulder blades together. Exhale during this movement.
• Pause for a moment at the fully contracted position, squeezing your back muscles.
• Return the handle to the starting position in a controlled manner, while inhaling.
• Repeat the movement with the other handle, alternating between sides.
• Continue this alternating motion for the desired number of repetitions.

Tips & Tricks

• Focus on proper form and technique to effectively engage the targeted muscles.
• Gradually increase the weight to continuously challenge your muscles and promote growth.
• Ensure a full range of motion by fully extending your arms and pulling the weight towards your abdomen.
• Engage your core throughout the movement to maintain stability and protect your lower back.
• Avoid using momentum or jerking movements to perform the exercise and instead, focus on controlled, smooth motions.
• Breathe properly by inhaling as you extend your arms and exhaling as you pull the weight towards your abdomen.
• Include this exercise in your back workout routine to target the lats, rhomboids, and rear deltoids.
• Combine this exercise with a balanced diet that includes adequate protein to support muscle growth and repair.
• Allow for proper rest and recovery between workouts to avoid overtraining and maximize your results.
• Consider working with a qualified fitness trainer or coach to ensure proper form and personalized guidance.