Lever Seated Single-Arm Neutral-Grip Row

Lever Single Arm Neutral Grip Seated Row

1. Positioning:
- Sit on the lever seated row machine with your feet flat on the footrest.
- Adjust the seat height so that your shoulders are at the level of the handles.
- Choose the appropriate weight by adjusting the weight stack.

2. Grip:
- Reach for the handle with one hand using a neutral grip (palms facing each other).
- Keep your other hand resting on your thigh or the side of the machine for stability.

3. Body Alignment:
- Sit up straight with your back against the support pad.
- Engage your core by tightening your abdominal muscles.
- Your knees should be slightly bent, and your feet should remain flat.

4. Movement:
- Begin the movement by pulling the handle toward your waist.
- Focus on squeezing your shoulder blades together as you pull.
- Keep your elbow close to your body and ensure you’re not using momentum; use controlled movements.

5. Contraction:
- Pull the handle back until your elbow is at roughly a 90-degree angle.
- Hold the contracted position for a moment to maximize muscle engagement.

6. Return:
- Slowly extend your arm back to the starting position while controlling the weight.
- Ensure you do not let the weight stack touch down completely as this can disengage the muscles.

7. Repetitions:
- Perform the desired number of repetitions (usually 8-12) and then switch to the other arm.
- Aim for 2-3 sets for a complete workout targeting the back muscles.

Tips:
- Focus on form rather than the amount of weight lifted to prevent injury.
- Keep your movements smooth and controlled; avoid jerking motions.
- Breathe out while pulling the handle and inhale while returning to the starting position.