Seated lever row

A stricter variation of the row, the seated lever row will recruit the lats, rhomboids, trapezius, rear deltoid and elbow flexor muscles. The exercise commonly relies on the trainer pressing their torso against a pad whilst the arms perform the rowing movement. It is important to perform this exercise with good form, so the torso remains as stationary as possible during the lift to ensure maximum load on the muscles and reduce momentum.

Being performed on a lever system, the seated lever row allows for a spotter to aid with the lift when the trainer begins to struggle with the repetitions. This can be used to increase intensity and train past failure. It also has the added benefit of being safe to "rep out" on, with little worry of failing on a repetition.

Performing seated lever rows

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Set correct resistance on machine.
• Alter seat height and pad settings, if necessary.
• Sit on seat, and rest chest on pad.
• Grasp handles.
• Keep back straight.
• Keeping chest pressed against pad and torso stationary, pull levers back until elbows are behind body and peak contraction is reached.
• Control back to starting position, allowing for a stretch at the end of the repetition.
• Repeat for desired amount of repetitions.

Seated lever rows courtesy of Fitness Uncovered - Bodybuilding & Fitness

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