Lever Seated Single-Arm Row
Build a stronger back, one arm at a time. This exercise targets your lats and improves your posture. Get rowing!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Lever Seated Single Arm Row
Positioning
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.
Sit Down: Take a seat on the machine, facing the direction of the machine's pull.
Grip the Handle: Use one hand to grasp the handle or grip provided. Your palm should face your body.
Back Position: Keep your back straight and chest up. Engage your core muscles to stabilize your torso.
Foot Position: Place your feet firmly on the ground or footrest, maintaining a stable base for the movement.
Movement
Starting Position: Begin with your arm extended towards the handle with a slight bend in your elbow.
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.
Pause: Bring the handle close to your waist and pause for a moment to feel the contraction in your back muscles.
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.
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.