Lever Seated Grip Supinated Row

Lever Supinated Grip Seated Row Instructions

- Adjustable weight plates

Positioning

1. Adjust the Machine: Ensure the seat height is adjusted so that your feet can rest flat on the floor while your knees are slightly bent. The chest pad should rest comfortably against your chest.
2. Set the Weight: Load an appropriate amount of weight on the machine. Start light if you are a beginner to focus on form.
3. Sit Properly: Sit on the seat with your back straight and your torso upright. Your chest should be against the support pad.

Movement Instructions

1. Grip the Handles: Reach for the handles with a supinated grip (palms facing you), ensuring your arms are fully extended but relaxed.
2. Engage Your Core: Tighten your abdominal muscles and keep your shoulders down and back.
3. Pull the Handles: Begin the movement by pulling the handles towards your midsection. Squeeze your shoulder blades together as you pull.
4. Control the Movement: Bring the handles towards you in a controlled manner until they are near your abdomen. Keep your elbows close to your body throughout the movement.
5. Return: Slowly extend your arms back to the starting position, allowing your shoulder blades to separate. Do not let the weights drop quickly; maintain control.
6. Repeat: Perform the desired number of repetitions, focusing on maintaining good posture and controlled movements.

Tips

- Breathe out as you pull the handles towards you and breathe in as you return to the starting position.
- Avoid rounding your back; maintain a straight posture throughout the exercise.
- Start with 2-3 sets of 8-12 repetitions, adjusting as needed based on your fitness level.