Back Exercise · Leverage Machine

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Lever Alternating Narrow Grip Seated Row

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.

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Category

Back

Equipment

Leverage Machine

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lever Alternating Narrow Grip Seated Row

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

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lever Alternating Narrow Grip Seated Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Upper Back Exercises

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

Bodyweight Squatting Row Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back 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 mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lever Alternating Narrow Grip Seated Row?

You do the Lever Alternating Narrow Grip Seated Row with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lever Alternating Narrow Grip Seated Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lever Alternating Narrow Grip Seated Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Lever Alternating Narrow Grip Seated Row?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.