Lever Single Arm Neutral 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, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Plate Loaded Seated Row
How to: Lever Single Arm Neutral Grip Seated Row (plate loaded)
- Sit down on the machine and adjust the seat height so that your arms can reach the handles comfortably.
- Place one hand on the handle and keep your back straight.
- Pull the handle towards your body, squeezing your shoulder blades together.
- Slowly return to the starting position while maintaining control of the weight.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of controlled movement.
- Not fully extending arms during the row.
- Hunching shoulders instead of keeping them back and down.
Modifications
- Use a lighter weight to start and increase progressively.
- Perform the exercise with both arms if single arm is too challenging.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Control the weight on the way back to maximize muscle engagement.
Lever Single Arm Neutral Grip Seated Row (plate loaded) Alternatives
Tags
back
strength
latissimus dorsi
trapezius
seated row
shoulder health