Lever Single Arm Neutral Grip Seated Row (plate loaded) exercise animation (Male)

Lever Single Arm Neutral Grip Seated Row (plate loaded)

Target muscle
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergist muscles
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Leverage machine
Body part
Back
Type
Strength

The lever single arm neutral grip seated row (plate loaded) is a unilateral back exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and both the middle and lower trapezius fibers, with the posterior deltoid, brachialis, brachioradialis, and pectoralis major sternal head assisting. Performed on a plate-loaded leverage machine, it corrects side-to-side strength imbalances and allows a full range of motion with a neutral (palm-in) grip that reduces stress on the wrist and elbow.

How to do the Lever Single Arm Neutral Grip Seated Row (plate loaded)

  1. 1Set the appropriate weight on the leverage machine and adjust the chest pad so your torso is supported with your arm able to reach the handle fully extended.
  2. 2Sit facing the machine, brace your non-working hand against the pad or your thigh for stability, and grasp the single handle with a neutral grip — palm facing inward.
  3. 3Sit tall with your chest against the pad, spine neutral, and feet flat on the floor or footrests.
  4. 4Fully extend your working arm to feel a stretch across your back at the starting position.
  5. 5Drive your elbow straight back, keeping it close to your torso, and pull the handle toward your lower ribcage.
  6. 6Squeeze your shoulder blade toward the spine at the end of the movement and hold for one second.
  7. 7Slowly extend your arm back to the starting position under control, allowing your shoulder blade to protract fully.
  8. 8Complete all reps on one side, then switch to the other arm.

Form tips

  • Focus on initiating the pull with your elbow and shoulder blade rather than your bicep to keep tension on the target back muscles.
  • Keep your torso stationary against the chest pad throughout the set — avoid rotating or leaning away to add momentum.
  • Allow your shoulder blade to glide forward on the return so you achieve full protraction and get the full range of motion for the lats and mid-back.
  • Use a load light enough to control the eccentric; the return phase under load builds the lats as much as the pull itself.
  • Match rep tempo and range of motion between sides to identify and close any strength asymmetry.

Common mistakes

  • Shrugging the shoulder upward during the pull, which shifts tension from the target muscles to the upper trapezius and reduces lat engagement.
  • Using body rotation or trunk lean to assist the pull, which reduces the load on the working side and increases spinal stress.
  • Cutting the range of motion short by not extending the arm fully at the start, which removes the stretch on the latissimus dorsi and limits muscle activation.
  • Pulling the handle too high toward the shoulder rather than toward the lower ribcage, which places the shoulder joint in an impingement-prone position.
  • Rushing the eccentric phase and letting the loaded arm snap back, which eliminates time under tension and increases injury risk.

Frequently asked questions

What muscles does the lever single arm neutral grip seated row target?

The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, trapezius middle fibers, and trapezius lower fibers. The brachialis, brachioradialis, posterior deltoid, and pectoralis major sternal head act as synergists.

Why use a neutral grip instead of an overhand or underhand grip?

A neutral (palm-facing-in) grip places the forearm in a mechanically strong position, reduces strain on the wrists and elbows, and allows the elbow to travel close to the body, which better targets the latissimus dorsi and teres major.

How does the single-arm version differ from the two-arm seated row?

Working one arm at a time forces each side to handle the full load independently, which exposes and corrects left-to-right strength imbalances. It also allows a slightly greater range of shoulder blade motion on each rep.

How many sets and reps should I do?

For strength, 3–5 sets of 4–6 reps with heavier loads works well. For hypertrophy, 3–4 sets of 8–12 reps at moderate load is effective. For muscular endurance, 2–3 sets of 15–20 reps with lighter resistance.

Where should I pull the handle — toward my chest or my waist?

Pull toward your lower ribcage or upper abdomen. Pulling too high (toward the chest or shoulder) shifts tension off the lats and onto the rear deltoid, and can stress the shoulder joint.

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