- Weight plates (if necessary)
1. Positioning:
- Approach the lever row machine and adjust the seat or platform so that your body can bend at the hips comfortably while maintaining a neutral spine.
- Place your feet firmly on the floor, about hip-width apart.
2. Grip:
- Stand facing the lever with the neutral grip handles at waist level.
- Bend your knees slightly and hinge forward at the hips while keeping your back straight.
- Grasp the handles with a neutral grip (palms facing each other).
3. Starting Position:
- Allow your arms to extend fully, ensuring that your shoulders are relaxed and not hunched up toward your ears.
- Your body should form a straight line from your head to your hips.
4. Execution:
- Engage your core to stabilize your torso.
- Pull the handles towards your midsection, keeping your elbows close to your body.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Pause for a moment when the handles reach your torso.
5. Return:
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure that you are not using momentum; the movement should be smooth and controlled.
6. Repetitions:
- Start with 8-12 repetitions per set.
- Aim for 2-4 sets, resting for 60-90 seconds between sets.
Tips:
- Always prioritize form over weight; it’s better to use a lighter weight and perform the exercise correctly.
- Keep your head aligned with your spine and avoid looking up or down excessively during the movement.
- Gradually increase the weight as you become comfortable with the exercise.
