Lever Seated Row Plate Loaded (neutral grip)
The Plate-Loaded Machine Row with Neutral Grip is a back exercise performed on a machine using weight plates. The neutral grip position targets the latissimus dorsi and middle trapezius. The guided path enhances stability, allowing focused contraction and safe load progression.
Primary Equipment
Lever Seated Row Machine
Lever Seated Row Machine
Key Benefits
- Builds back thickness and strength.
- Allows controlled load progression.
- Reduces lower-back stabilization demands.
- Complements movements like Neutral Grip Pulldowns.
Instructions
- Adjust the bench so that, when sitting, the handles are at chest height.
- Sit on the bench with your chest against the backrest and your feet firmly on the ground or on the supports.
- Hold the side handles of the machine with your hands in a neutral grip (palms facing inward).
- Pull the handles back, opening the elbows laterally (near shoulder level).
- Slowly return your arms to the starting position and repeat.
Tips
- Avoid bending or overextending the lower back and keep the torso stable.
- Do not bring the elbows too far back to avoid straining the shoulders.
- Focus on pulling with your back, not just with your arms.
Restrictions
Individuals with lower back discomfort should keep the core engaged and avoid excessive torso movement. Those with shoulder pain must respect comfortable range of motion. People with elbow discomfort should use moderate loads. In cases of rotator cuff injury, perform only under supervision.
Common Mistakes to Avoid
- Using torso momentum to pull.
- Excessively shrugging the shoulders.
- Letting the weight drop on the return.
