Lever Seated Single-Arm Neutral-Grip Row

Lever Single Arm Neutral Grip Seated Row

1. Positioning:

   • Sit on the lever seated row machine with your feet flat on the footrest.

   • Adjust the seat height so that your shoulders are at the level of the handles.

   • Choose the appropriate weight by adjusting the weight stack.

2. Grip:

   • Reach for the handle with one hand using a neutral grip (palms facing each other).

   • Keep your other hand resting on your thigh or the side of the machine for stability.

3. Body Alignment:

   • Sit up straight with your back against the support pad.

   • Engage your core by tightening your abdominal muscles.

   • Your knees should be slightly bent, and your feet should remain flat.

4. Movement:

   • Begin the movement by pulling the handle toward your waist.

   • Focus on squeezing your shoulder blades together as you pull.

   • Keep your elbow close to your body and ensure you’re not using momentum; use controlled movements.

5. Contraction:

   • Pull the handle back until your elbow is at roughly a 90-degree angle.

   • Hold the contracted position for a moment to maximize muscle engagement.

6. Return:

   • Slowly extend your arm back to the starting position while controlling the weight.

   • Ensure you do not let the weight stack touch down completely as this can disengage the muscles.

7. Repetitions:

   • Perform the desired number of repetitions (usually 8-12) and then switch to the other arm.

   • Aim for 2-3 sets for a complete workout targeting the back muscles.

Tips:

• Focus on form rather than the amount of weight lifted to prevent injury.

• Keep your movements smooth and controlled; avoid jerking motions.

• Breathe out while pulling the handle and inhale while returning to the starting position.