Lever Pronated Grip Seated Row (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior, Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Seated Row with Pronated Grip
How to: Lever Pronated Grip Seated Row (plate loaded)
- Sit at the leverage machine and adjust the seat so your feet are flat on the floor and your knees are bent.
- Grip the handles with a pronated grip (palms facing down).
- Pull the handles towards your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position and repeat.
Common Mistakes
- Using excessive momentum instead of controlled movement.
- Not fully extending arms at the start of the movement.
- Pulling with arms instead of using back muscles.
Modifications
- Use lighter weights to control form.
- Adjust the seat height for optimal range of motion.
Tips
- Keep your back straight and avoid leaning forward or backward.
- Use a controlled motion; avoid jerking the weight.
- Focus on squeezing your shoulder blades together as you pull.
Lever Pronated Grip Seated Row (plate loaded) Alternatives
Tags
back
strength
latissimus dorsi
shoulders
bodybuilding
pulley