Lever Neutral-Grip Seated Row (Plate)
Expert Advice
Maintain a neutral spine and avoid rounding your back. Pull the handles towards your waist, not your chest, to fully engage the back muscles.
How-to-do Steps
- Adjust the seat and chest pad to fit your height.
- Sit on the machine with your chest against the pad.
- Grasp the handles with a neutral grip.
- Exhale and pull the handles towards your waist while squeezing your shoulder blades together.
- Hold the contraction briefly, then inhale as you slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lever Neutral-Grip Seated Row (Plate) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Neutral-Grip Seated Row (Plate) work?
Lever Neutral-Grip Seated Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Neutral-Grip Seated Row (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Neutral-Grip Seated Row (Plate) suitable for beginners?
Lever Neutral-Grip Seated Row (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
