Lever Seated Row (version 2)
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Leverage machine
- Parte del cuerpo
- Back
- Tipo
- Strength
The Lever Seated Row (version 2) is a leverage machine pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and middle and upper trapezius fibers, with the brachialis, brachioradialis, and posterior deltoid assisting. It is well suited for building mid- and upper-back thickness with consistent resistance and minimal lower-back strain.
Cómo hacer el Lever Seated Row (version 2)
- 1Sit facing the leverage machine with your feet flat on the footrests and your chest against the pad, if one is provided.
- 2Grip the handles with both hands using a neutral or pronated grip at roughly shoulder width.
- 3Sit tall, retract your shoulder blades slightly, and brace your core before you begin.
- 4Exhale and pull the handles straight back toward your torso, leading with your elbows and squeezing your shoulder blades together.
- 5Continue the pull until your elbows pass your torso and you feel a full contraction across the mid-back.
- 6Hold the contracted position for one count, keeping your chest pressed against the pad and your torso upright.
- 7Inhale and slowly extend your arms back to the starting position, allowing your shoulder blades to spread fully under control.
- 8Reset your posture and repeat for the desired number of repetitions.
Consejos de técnica
- Initiate every rep with a scapular retraction cue — think 'pinch your shoulder blades together' — before your arms pull.
- Keep your chest in contact with the pad throughout; letting the torso rock forward reduces tension on the target muscles.
- Control the return phase over two to three seconds to maximize time under tension on the lats and trapezius.
- Avoid shrugging your shoulders toward your ears; keep them depressed to keep the upper trapezius working in its intended range.
- Select a weight that lets you complete all reps without losing an upright posture or using momentum.
Errores comunes
- Letting the torso swing forward on the return, which transfers load to the lower back and reduces back-muscle recruitment.
- Flaring the elbows out wide, which shifts emphasis away from the latissimus dorsi and places excess stress on the shoulder joint.
- Shrugging the shoulders at the top of the pull, which over-recruits the upper trapezius and reduces engagement of the mid-back fibers.
- Using too much weight and cutting the range of motion short, which limits lat and infraspinatus development and increases injury risk.
- Rushing through the eccentric phase instead of controlling it, which wastes the tension that builds back thickness.
Preguntas frecuentes
What muscles does the Lever Seated Row (version 2) work?
The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and upper fibers of the trapezius. The brachialis, brachioradialis, and posterior deltoid assist the movement.
How is the Lever Seated Row (version 2) different from a cable seated row?
The leverage machine follows a fixed arc rather than a free cable path, which stabilizes the movement and reduces the need for stabilizer recruitment. This makes it easier to maintain strict form and isolate the back muscles, especially for beginners.
Should I use a wide or narrow grip for the Lever Seated Row (version 2)?
A shoulder-width or slightly narrower grip generally allows a fuller range of motion and better lat engagement. A wider grip increases emphasis on the rear deltoid and upper trapezius. Use whichever the machine's handle configuration allows without forcing an unnatural wrist angle.
How many sets and reps work best for the Lever Seated Row (version 2)?
For hypertrophy, 3–4 sets of 8–12 reps with a controlled tempo is effective. For strength, 4–5 sets of 4–6 reps at heavier loads works well. Always prioritize full range of motion over load.
Is the Lever Seated Row (version 2) safe for people with lower back problems?
The chest pad present on most leverage machine rows supports the torso and significantly reduces lower-back loading compared to free-weight rows. Keep your core braced and avoid rocking the torso to stay comfortable and protect your spine.
