Exercise guide
Lever Seated Row
Middle Back · Leverage Machine
Form cues
- Chest against pad, grip handles
- Pull handles to body, squeeze back
- Keep back straight, core tight
How to do Lever Seated Row, step by step
- 1Adjust the seat height and footrests to a comfortable position.
- 2Sit on the machine with your chest against the pad and your feet on the footrests.
- 3Grasp the handles with an overhand grip, shoulder-width apart.
- 4Keep your back straight and your core engaged.
- 5Pull the handles towards your body, squeezing your shoulder blades together.
- 6Pause for a moment at the peak of the movement.
- 7Slowly release the handles and return to the starting position.
- 8Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Middle Back
- Equipment
- Leverage Machine
Sets and reps
How the free programs use it:
- Arnold SplitBeginner swap for Bent Over Barbell Row · 3 × 8–10
- Upper / LowerBeginner swap for Bent Over Barbell Row · 4 × 6–8
- Full BodyFull Body C · 3 × 10–12
- PPL + Upper / LowerUpper · 3 × 10–12
- PPL / Arnold HybridChest & Back · 3 × 10–12
- 2-Day Full BodyBeginner swap for Bent Over Barbell Row · 3 × 8–10
- Lower Body / Glute FocusUpper B · 3 × 10–12
- Power + Size Upper / LowerBeginner swap for Bent Over Barbell Row · 4 × 3–5
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.