Lever Narrow Grip Seated Row (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Lower Fibers, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Narrow Grip Seated Row
How to: Lever Narrow Grip Seated Row (plate loaded)
- Sit on the leverage machine with your feet firmly placed on the footrest.
- Grab the handles with a narrow grip, keeping your elbows close to your body.
- Pull the handles towards your torso while squeezing your shoulder blades together.
- Pause for a moment at the peak contraction, then slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far back during the pull.
- Using momentum instead of muscle strength.
- Not fully extending the arms during the return.
Modifications
- Perform the exercise with lighter weights.
- Adjust the seat height to ensure proper form.
Tips
- Ensure your back remains straight throughout the exercise.
- Keep your core engaged to maintain stability.
- Control the weight during both the pulling and returning phases.
Lever Narrow Grip Seated Row (plate loaded) Alternatives
Tags
back
strength
rowing
latissimus dorsi
upper body
fitness