Lever Row

- Weight plates (adjust according to your strength level)
1. Setup Position:
- Approach the lever row machine and adjust the seat height if necessary so that when you sit down, your chest is aligned with the padded chest support.
- Load the appropriate weight plates onto the machine’s security pegs.

2. Body Positioning:
- Sit on the machine with your feet firmly placed on the foot platform.
- Your knees should be slightly bent.
- Grasp the handles with both hands; palms facing inward (neutral grip).

3. Starting Position:
- Make sure your back is straight and your shoulders are relaxed.
- Position your chest against the padded support.
- Engage your core to maintain stability.

4. Movement:
- Begin the movement by pulling the handles towards your body. Focus on squeezing your shoulder blades together as you pull.
- Keep your elbows close to your sides throughout the lift.
- Continue pulling until the handles are close to your ribcage, feeling the contraction in your back muscles.

5. End Position:
- Hold the contracted position for a moment to feel the stretch in your back.
- Slowly lower the handles back to the starting position, controlling the movement to avoid dropping the weight suddenly.

6. Repetitions:
- Aim for 8 to 12 repetitions per set, depending on your fitness level.
- Rest for 30 to 60 seconds between sets.

7. Tips:
- Maintain a neutral spine by avoiding rounding or arching your back during the movement.
- Breathe out as you pull the handles towards you, and breathe in as you return to the starting position.
- To prevent injury, start with lighter weights to master the form before increasing resistance.

8. Cool Down:
- After completing your sets, stretch your back and shoulders to help with recovery.