The Lever Narrow Grip Seated Row is an exercise that targets the muscles of the back, specifically the lats and rhomboids. It also engages the biceps and forearms to a lesser extent.
How to perform
To perform the Lever Narrow Grip Seated Row, follow these step-by-step instructions:1. Sit down at a rowing machine with a narrow grip attachment on the cable pulley. Adjust the seat height so that the handles are at chest level when you reach forward.
2. Grab the handles with an overhand grip, palms facing each other, and keep your chest up, shoulders back, and core engaged.
3. Begin the movement by pulling the handles towards your chest, squeezing your shoulder blades together as you do so. Keep your elbows close to your body throughout the movement.
4. Pause at the top of the movement, ensuring a full contraction in the back muscles.
5. Slowly return the handles to the starting position, fully extending your arms without locking your elbows.
6. Repeat for the desired number of repetitions.
7. Remember to breathe throughout the exercise, exhaling as you pull the handles towards your chest and inhaling as you return to the starting position.
8. To increase the intensity of the exercise, you can slow down the tempo, increase the weight, or add a pause at the top of the movement.
This exercise can help improve back strength, posture, and overall upper body muscle development. It is important to use proper form and technique to avoid injury and get the most out of the exercise.
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.