Lever Seated Row

1. Sit at the machine with your chest against the pad and your feet flat on the platform or floor.
2. Grasp the handles with a neutral or overhand grip and let your arms extend fully.
3. Brace your core and keep your chest pressed into the pad throughout the set.
4. Pull the handles toward your torso by driving your elbows back, squeezing your shoulder blades together.
5. Pause briefly when the handles reach your ribs, holding the squeeze for a moment.
6. Slowly extend your arms back to the start, resisting the weight on the way out.
7. Perform 3 to 4 sets of 10 to 15 reps, keeping the motion smooth and controlled.

Common Mistakes

• Chest lifting off the pad: Arching away from the pad to pull more weight turns the row into a lower back exercise. Keep your chest pinned to the pad the whole set.
• Shrugging the shoulders: Pulling with the traps instead of the lats shortens the range and irritates the neck. Drive the elbows back instead of shrugging up.
• Using momentum: Jerking the handles back trades control for a bigger number on the stack. Slow down and let the back muscles do the work.
• Partial range of motion: Stopping short of full arm extension on the way out cheats the stretch. Let the arms fully extend before pulling again.