Lever Seated Single Arm Row

Positioning

1. Adjust the Machine: Set the seat height so that when you sit down, your feet are flat on the floor. Adjust the leg pad to ensure it secures your knees comfortably.
2. Sit Down: Take a seat on the machine, facing the direction of the machine's pull.
3. Grip the Handle: Use one hand to grasp the handle or grip provided. Your palm should face your body.
4. Back Position: Keep your back straight and chest up. Engage your core muscles to stabilize your torso.
5. Foot Position: Place your feet firmly on the ground or footrest, maintaining a stable base for the movement.

Movement

1. Starting Position: Begin with your arm extended towards the handle with a slight bend in your elbow.
2. Pull the Handle: Slowly pull the handle towards your waist, keeping your elbow close to your body. Focus on contracting your back muscles as you perform the movement.
3. Pause: Bring the handle close to your waist and pause for a moment to feel the contraction in your back muscles.
4. Return to Starting Position: Gradually extend your arm back to the starting position, maintaining control throughout the movement. Avoid letting the weight slam back down.
5. Repeat: Perform the desired number of repetitions on one arm before switching to the other arm.

Tips

- Start with a lighter weight to get comfortable with the movement.
- Maintain a steady tempo; avoid rushing the exercise.
- Ensure each movement is controlled to maximize effectiveness and reduce the risk of injury.