What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Lever Seated Row (neutral grip)
Instructions
- Adjust the bench so that when sitting, the handles are at chest height.
- Sit on the bench with your chest supported by the backrest and your feet firmly on the floor or on the supports.
- Hold the side handles of the machine with your hands in a neutral grip (palms facing inward) and spread wider than shoulder-width apart.
- Pull the handles back, opening the elbows laterally (at shoulder level).
- Slowly return the arms to the starting position and repeat.
Tips
- Avoid bending or overextending the lower back and keep the torso stable.
- Do not bring your elbows too far back to avoid straining your shoulders.
- Focus on pulling with your back, not just with your arms.
