Alternating Lever Seated Narrow-Grip Row

- Weights (if necessary)
1. Set Up the Machine:
- Adjust the seat height so that your knees are comfortably bent while seated.
- Check that the weight setting is appropriate for your fitness level.

2. Positioning:
- Sit on the machine with your back straight and feet flat on the platform.
- Grab the narrow grips with an overhand grip (palms facing you).
- Ensure your shoulders are relaxed and down away from your ears.

3. Starting Position:
- Lean slightly forward from the hips while keeping your back straight.
- Your arms should be fully extended in front of you, allowing the weights to hang lightly.

4. Movement:
- Begin the movement by pulling one handle towards your torso, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position while maintaining control.

5. Alternating Sides:
- After completing the desired repetitions on one side, switch to the other handle and repeat the movement.
- Maintain a smooth and controlled motion throughout the exercise.

6. Breathing:
- Inhale as you extend your arms back to the starting position.
- Exhale as you pull the handle towards you.

7. Repetitions:
- Aim for 8-12 repetitions on each side for 3 sets, resting for 30-60 seconds between sets.

8. Cool Down:
- After you finish, take a moment to stretch your back and shoulders to prevent stiffness.

Tips:
- Focus on your form to prevent injury. It's better to use lighter weights and maintain proper technique than to lift too heavy and compromise your form.
- Keep your core engaged throughout the exercise to support your back.