Lever Pronated-Grip Seated Row (Plate)
Expert Advice
Focus on squeezing your shoulder blades together to fully engage the back muscles.
How-to-do Steps
- Sit on the leverage machine with knees slightly bent.
- Grasp the handles with a pronated grip.
- Pull the handles towards your torso while keeping your back straight.
- Slowly return to the starting position while maintaining tension.
- Repeat for the desired number of reps.
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Muscles Worked
Lever Pronated-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
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Pronated-Grip Seated Row (Plate) work?
Lever Pronated-Grip Seated Row (Plate) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Pronated-Grip Seated Row (Plate)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Pronated-Grip Seated Row (Plate) suitable for beginners?
Lever Pronated-Grip Seated Row (Plate) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
