About this exercise
A unilateral plate-loaded seated row performed with a neutral (palms-facing) grip. Pulling with one arm at a time allows each side of the back to work independently, improving muscle balance and lat development.
Lever Single Arm Neutral Grip Seated Row (plate loaded)
Step by step instructions, muscle activation and variants for the Lever Single Arm Neutral Grip Seated Row (plate loaded).
MediumRear shouldersTrapezius
How to Perform
- Sit at the plate-loaded seated row machine and attach a neutral-grip handle to the cable
- Plant your feet on the footrests and extend your arm to grip the handle with a neutral (palm-facing-in) grip
- Sit tall with a slight forward lean, keeping your back straight and core engaged
- Initiate the pull by driving your elbow back and squeezing the shoulder blade toward the spine
- Pull the handle toward your lower ribcage, keeping your elbow close to your body
- Hold the contracted position briefly, feeling the lat fully engaged
- Return the handle forward under control to full arm extension
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest
About the Lever Single Arm Neutral Grip Seated Row (plate loaded)
The Lever Single Arm Neutral Grip Seated Row (plate loaded) 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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