The Lever Alternating Narrow Grip Seated Row exercise is a strength training exercise that primarily targets the muscles in the upper back, including the latissimus dorsi and rhomboids. It also engages the biceps and forearms.
How to perform
To perform the Lever Alternating Narrow Grip Seated Row exercise, follow these steps:1. Sit down on the seat of the row machine and adjust the weight to a suitable amount for your fitness level.
2. Grab the handles with a narrow grip, palms facing each other, and keep your back straight.
3. Pull the handles towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
4. Slowly return the handles to the starting position, fully extending your arms without locking your elbows.
5. As you bring one handle back to the starting position, alternate and pull the other handle towards your torso.
6. Repeat the movement, alternating between each arm, for the desired number of repetitions.
7. Remember to breathe throughout the exercise, inhaling as you pull the handles and exhaling as you return to the starting position.
It is important to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement. Start with a light weight to ensure you are comfortable with the movement before increasing the resistance.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.