About this exercise
A plate-loaded machine seated row that targets the middle back through a horizontal pulling motion. The lever mechanism provides a smooth resistance curve, making it ideal for building back thickness with controlled technique.
Lever Seated Row
Step by step instructions, muscle activation and variants for the Lever Seated Row.
MediumRear shouldersTrapezius
How to Perform
- Sit at the lever seated row machine and select the appropriate plate load
- Place your feet on the footrests and grip the handles with both hands
- Sit upright with a slight lean forward at the hips and a neutral spine
- Retract your shoulder blades and pull the handles toward your torso
- Drive your elbows back until they are past your sides and your hands reach your abdomen
- Squeeze the back muscles at full contraction
- Slowly extend your arms back to the start position under control
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Lever Seated Row
The Lever Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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