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Exercise 0571 · REF w2oRpuH

Lever Alternating Narrow Grip Seated Row exercise animation

Lever Alternating Narrow Grip Seated Row

Category
Back
Target
Upper Back

The narrow, alternating grip on this row shortens the range slightly and shifts more emphasis onto the biceps and lower lats compared to a standard wide-grip row. Alternating arms also means each side gets its own rep count, which is a simple way to make sure a weaker side isn't getting a free ride.

How to Do the Lever Alternating Narrow Grip Seated Row

  1. Adjust the seat height and footplate position to ensure proper alignment.
  2. Sit on the machine with your back straight and feet flat on the footplate.
  3. Grasp the handles with a narrow grip, palms facing each other.
  4. Keep your chest up and shoulders back throughout the exercise.
  5. Pull one handle towards your torso while keeping the other handle stationary.
  6. Squeeze your shoulder blades together at the end of the movement.
  7. Slowly return the handle to the starting position and repeat with the other side.
  8. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Lever Alternating Narrow Grip Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have leverage machine? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Lever Alternating Narrow Grip Seated Row work?
The Lever Alternating Narrow Grip Seated Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Lever Alternating Narrow Grip Seated Row?
The Lever Alternating Narrow Grip Seated Row is done with a leverage machine.
What's a good alternative to the Lever Alternating Narrow Grip Seated Row?
If you don't have access to a leverage machine, the Back Lever targets the same upper back using body weight instead.