Grasp the handles of the lever seated row machine with both hands and sit upright, ensuring your back is straight and your chest is lifted.
Pull the handles towards your torso while keeping your elbows close to your body and squeezing your shoulder blades together.
Hold this position for a second to maximize the contraction in your back muscles.
Slowly release the handles back to the starting position, allowing your arms to fully extend and your back muscles to stretch. Repeat this process for the desired number of repetitions.
Pro Tip
Controlled Movements: Avoid the temptation to use momentum to pull the lever towards you. This is a common mistake that can lead to injuries and makes the exercise less effective. Instead, focus on using your muscles to control the movement both when pulling the lever towards you and when letting it move back. Proper Grip: Hold the handles with a firm but not overly tight grip. Your palms should be facing each other. A common mistake is to grip too tightly, which can lead to wrist and hand strain. Engage the Correct Muscles: The lever seated row primarily targets your back muscles, specifically your lats and rhomboids. Make sure you are engaging these muscles during the exercise. A common mistake is to pull with the arms instead of the back, which reduces