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Lever Supinated Grip Seated Row (Plate Loaded)

Step by step instructions, muscle activation and variants for the Lever Supinated Grip Seated Row (Plate Loaded).

MediumMiddle back

About this exercise

A plate-loaded seated row machine variation using a supinated (palms-up) grip. Turning the palms upward shifts emphasis toward the lower lats and biceps compared to a pronated-grip row, while the plate-loaded lever provides smooth, natural resistance.

How to Perform

  • Load the machine with the appropriate weight plates and sit in the seat with feet on the footrests
  • Grasp the handles with a supinated (palms-up) grip
  • Sit tall with a slight forward lean at the hip, maintaining a neutral spine
  • Drive your elbows back to initiate the pull, rowing the handles toward your lower abdomen
  • Squeeze your shoulder blades together at the peak contraction
  • Slowly extend your arms back to the starting position, allowing a full stretch of the back muscles

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapeziusLower back

About the Lever Supinated Grip Seated Row (Plate Loaded)

The Lever Supinated 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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