1. Setup:
- Adjust the seat height of the lever row machine so that your feet can comfortably rest on the footplate or the machine's base.
- Ensure the lever arms are positioned at a comfortable starting point, usually around chest height.
2. Positioning:
- Sit on the seat with your back against the support pad. Your feet should be flat on the footplate or floor.
- Grasp the neutral grip handles (palms facing each other) with arms extended. Keep your elbows slightly bent.
3. Starting Position:
- Ensure your shoulders are down and back, and your chest is lifted. Your core should be engaged and back straight.
- This is your starting position.
4. Movement:
- Pull the handles towards your body by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body.
- Focus on using your back muscles to perform the pull. Your forearms should remain in a vertical position.
5. End Position:
- Continue to pull until your hands reach your lower abdomen, or the handles are close to your body.
- Hold for a moment with your shoulder blades squeezed together before returning.
6. Return:
- Slowly extend your arms, allowing the weight to return to the starting position while maintaining control. Avoid letting the weight drop suddenly.
7. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level.
Tips:
- Maintain a controlled pace throughout the exercise; avoid using momentum.
- Keep your head aligned with your spine and avoid leaning back during the pull.
- If you feel strain in your lower back, reassess your posture and ensure you are sitting correctly.
