What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Lever Seated Row
Instructions
- Adjust the bench so that, when sitting, the handles are at chest height and the backrest keeps your spine aligned.
- Sit on the bench with your chest supported on the backrest (if available) and your feet firmly on the floor or on the supports.
- Hold the machine's side handles with a pronated grip (palms facing down) and hands wider than shoulder width.
- Pull the handles back, opening the elbows laterally (in line with the shoulders).
- 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 your elbows too far back to avoid straining your shoulders.
- Focus on pulling with your back, not just with your arms.
