Lever Seated Row (plate loaded)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Leverage machine
- Körperregion
- Back
- Typ
- Strength
The lever seated row (plate loaded) is a machine-based pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and middle and upper trapezius fibers. The brachialis, brachioradialis, and posterior deltoid assist throughout the pull. It is well suited for building back thickness and improving scapular retraction strength with controlled resistance.
Lever Seated Row (plate loaded): So führst du sie aus
- 1Load the appropriate weight plates onto the leverage machine and adjust the chest pad height so it sits at mid-chest level when you are seated upright.
- 2Sit facing the machine, plant your feet flat on the foot rests or floor, and press your chest firmly against the pad throughout the set.
- 3Reach forward and grip the handles with a neutral or overhand grip, arms extended fully in front of you.
- 4Take a breath in, brace your core, and retract your shoulder blades slightly before initiating the pull.
- 5Drive your elbows straight back, pulling the handles toward your lower chest or abdomen while squeezing your shoulder blades together at the end of the movement.
- 6Hold the contracted position for one count, feeling the squeeze across your mid-back.
- 7Extend your arms under control back to the starting position, allowing your shoulder blades to protract and your lats to stretch fully.
- 8Repeat for the desired number of repetitions, then carefully unload the machine.
Technik-Tipps
- Keep your chest in contact with the pad throughout each rep to prevent swinging and to isolate the back muscles.
- Initiate every rep by retracting your shoulder blades before bending your elbows, so the back muscles lead the movement rather than the arms.
- Control the return phase — a slow, deliberate extension increases time under tension and reduces injury risk.
- Avoid shrugging your shoulders toward your ears; keep them depressed and pulled back to engage the middle trapezius properly.
- Use a grip width and handle orientation that allows your elbows to travel straight back, not flared wide, to maximize lat and infraspinatus engagement.
Häufige Fehler
- Pulling the chest off the pad by leaning back, which transfers stress away from the back and onto the lower spine.
- Using momentum to jerk the handles instead of initiating with scapular retraction, reducing back activation and increasing injury risk.
- Shrugging the shoulders during the pull, which overloads the upper trapezius and shifts tension away from the mid-back target muscles.
- Letting the weight stack drop quickly on the return, which skips the eccentric portion and limits muscle development.
- Gripping too tightly and allowing the forearms to fatigue before the back muscles are fully worked — use a firm but relaxed grip.
Häufig gestellte Fragen
What muscles does the lever seated row (plate loaded) work?
The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and middle and upper trapezius fibers. The brachialis, brachioradialis, and posterior deltoid assist throughout the movement.
How is the plate-loaded lever seated row different from a cable seated row?
The lever machine follows a fixed arc, which can feel more stable and beginner-friendly, while a cable provides constant tension through the full range of motion. Both target the same muscle groups, but the lever version makes it easier to focus on back activation without balance concerns.
Should I use an overhand or neutral grip?
A neutral (palms-facing) grip tends to allow a stronger pull and keeps the wrists in a more comfortable position. An overhand grip can increase engagement of the upper trapezius. Use whichever the machine's handles support and feels most natural for your shoulder position.
How much weight should I start with?
Start light enough to complete 10–12 controlled reps with full range of motion and proper scapular retraction. Technique should be solid before adding plates.
How many sets and reps are recommended for back thickness?
Three to four sets of 8–12 reps work well for hypertrophy. For strength, lower reps in the 4–6 range with heavier loading are effective, provided form remains strict.
