PlanWorkouts

Exercise 1350 · REF 7I6LNUG

Lever Seated Row exercise animation

Lever Seated Row

Category
Back
Target
Upper Back

The seated row trains the mid-back through a horizontal pulling motion with the torso fixed upright, which isolates the lats and rhomboids without the hip-hinge demands of a bent-over row. Keeping the chest up and avoiding a backward lean at the finish is where most of the actual squeeze happens.

How to Do the Lever Seated Row

  1. Adjust the seat height and footrests to a comfortable position.
  2. Sit on the machine with your chest against the pad and your feet on the footrests.
  3. Grasp the handles with an overhand grip, shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the handles towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement.
  7. Slowly release the handles and return to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

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