Lever Neutral Grip Seated Row (plate loaded)

Cómo hacer el Lever Neutral Grip Seated Row (plate loaded)

1. 1Load matching plates onto the weight horns on both sides of the leverage machine and check that they sit flush against the stops.
2. 2Set the seat height so the handles line up with your lower ribs, then adjust the chest pad until your sternum rests firmly against it.
3. 3Sit facing the machine with your feet flat on the footrests, chest against the pad, spine neutral and shoulders down.
4. 4Reach forward and take the neutral-grip handles with your palms facing each other, letting your arms extend fully until you feel a stretch across your upper back.
5. 5Start the rep by retracting your shoulder blades, then drive your elbows straight back and pull the handles to your lower ribcage.
6. 6Squeeze your shoulder blades together and hold the contracted position for one second.
7. 7Extend your arms back to the start over about two seconds, letting your shoulder blades protract and your upper back stretch before the next rep.
8. 8Finish your reps, return the handles to the resting stops, then step off and strip the plates from the horns.

Consejos de técnica

• Initiate every rep from the shoulder blades, not the arms — think of driving your elbows back rather than pulling with your hands.
• Dial in the chest pad before you load up: too far away and you lose the stretch, too close and you cannot retract the scapulae at the finish.
• Let the handles travel all the way out at the bottom so the lats and mid-back work through their full range of motion.
• Keep your wrists straight and in line with your forearms so force travels cleanly from the handles into your back.
• Inhale as the weight returns, exhale as you row, and keep your core braced so the torso stays quiet against the pad.

Errores comunes

• Shrugging the shoulders up toward the ears during the pull — this hands the load to the upper traps instead of the lats, teres major and mid-traps you are trying to build.
• Peeling the chest off the pad and leaning back to finish the row — torso momentum takes tension off the target muscles and loads the lower back instead.
• Letting the plates yank the arms forward on the return — dumping the eccentric wastes the most growth-productive half of the rep and jolts the shoulder joint at full stretch.
• Pulling the handles up toward the chest or neck — the high elbow path shortens lat range of motion and shifts the work to the rear delts and upper back.
• Cutting the stretch short by holding a partial lockout at the bottom — the lats only load properly at length, so a half range turns a back builder into an arm exercise.

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