What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Lever Seated Row Plate Loaded (pronated grip)
Primary Equipment
Lever Seated Row Machine
Lever Seated Row Machine
Instructions
- Adjust the bench so that, when sitting, the handles are at chest height.
- Sit on the bench with your chest supported against the backrest and your feet firmly on the floor or on the supports.
- Hold the side handles of the machine with a pronated grip (palms facing down).
- Pull the handles back, opening the elbows laterally (near the shoulder line).
- Slowly return your arms to the starting position and repeat.
Tips
- Avoid over-bending or over-extending the lower back and keep the torso stable.
- Do not bring your elbows too far back to avoid straining the shoulders.
- Focus on pulling with your back, not just with your arms.
