Lever One Arm Seated Row (Seated Row Machine)
Lever One Arm Seated Row (Seated Row Machine) Exercise Description
The Lever One Arm Seated Row is a unilateral horizontal pull performed on a chest-supported leverage machine. It targets the latissimus dorsi and the scapular retractors—middle trapezius and rhomboids—with assistance from the lower trapezius and posterior deltoid; the elbow flexors (biceps brachii, brachialis, brachioradialis) act as synergists. The fixed path and chest pad help you keep a neutral spine and steady torso while you coordinate scapular retraction/depression with elbow flexion. Training one arm at a time can improve focus on side-to-side technique and scapulothoracic control. The goal is a smooth pull driven by the shoulder blade moving down and back, followed by the arm, without trunk rotation or shoulder shrugging.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior, Trapezius - Lower Fibers
- Stabilizing Muscles: External Obliques, Infraspinatus, Internal Obliques, Multifidus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever One Arm Seated Row (Seated Row Machine) Exercise
‘- Adjust the seat so the working handle sits roughly at mid-torso/lower-rib height when you’re seated with chest on the pad.
– Plant your feet, sit tall, ribs stacked over pelvis, and maintain a neutral spine against the chest pad.
– Grip the handle with the working hand; hold the support handle with the nonworking hand to stabilize.
– Start with the shoulder blade gently protracted (reach) while keeping the chest lifted and wrist neutral.
– Initiate the row by depressing and retracting the scapula (down and back); then continue by driving the elbow along your side toward the hip.
– Keep the forearm aligned with the handle; avoid bending the wrist or letting the elbow flare excessively.
– Stop the pull when the upper arm is in line with the torso and the scapula is retracted—no need to force the shoulder past neutral.
– Control the return: allow the elbow to straighten and the scapula to protract smoothly without losing posture.
– Keep the shoulder away from the ear (no shrugging), chest on the pad, and avoid leaning or rotating through the torso.
– Breathe continuously and keep movements deliberate and controlled throughout.
Lever One Arm Seated Row (Seated Row Machine) Tips
‘- Adjust the seat so the working handle is at about mid-torso/lower-rib height with your chest on the pad.
– Sit tall with ribs stacked over pelvis, chest supported on the pad, and maintain a neutral spine.
– Plant your feet firmly and use the nonworking hand on the support handle to stabilize your torso.
– Begin each rep with the working shoulder blade gently protracted while keeping the chest lifted and wrist neutral.
– Initiate the row by moving the shoulder blade down and back, then drive the elbow along your side toward your hip.
– Keep the forearm in line with the handle and avoid bending the wrist or letting the elbow flare out.
– Stop the pull when your upper arm is in line with your torso and the shoulder blade is retracted, without forcing past neutral.
– Control the return by smoothly straightening the elbow and allowing the shoulder blade to protract without losing posture.
– Keep the working shoulder away from your ear, chest on the pad, and avoid leaning or rotating through the torso.
– Breathe continuously and perform each rep with deliberate, controlled movement.
Lever One Arm Seated Row (Seated Row Machine) Beginner Introduction
The Lever One Arm Seated Row is a machine-based rowing movement done with the torso supported on a chest pad while only one side works at a time. The guided lever arm encourages a consistent pulling path, so attention can go to how the back and arm muscles participate rather than balancing the whole body. This exercise mainly trains the lats and upper back, with help from the rear shoulders and the muscles of the arms and forearms.
During each repetition, the handle travels toward the side of the ribcage as the shoulder blade glides toward the spine and slightly downward, then returns to a gently reached position. The chest support encourages an upright, steady posture with minimal motion through the middle of the body, highlighting smooth, deliberate movement around the shoulder joint and shoulder blade. Working a single side per rep allows closer awareness of differences between left and right, as well as how the shoulder blade and arm work together. The overall theme is controlled pulling, relaxed neck and shoulders, and calm, steady breathing.