What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Lever Single Arm Seated Row Plate Loaded (neutral 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 by the backrest and your feet firmly on the floor or supports.
- Hold the machine's side handle with one hand, using a neutral grip (palm facing inward).
- Pull the handle back, opening the elbow sideways (close to the shoulder line).
- Slowly return the arm to the starting position and repeat.
Tips
- Avoid bending or overextending the lower back and keep the torso stable.
- Do not bring the elbow too far back to avoid overloading the shoulder.
- Focus on pulling with your back, not just with your arm.
