Lever Seated Single Arm Row
Lever Seated Single Arm Row Exercise Description
The Lever Seated Single Arm Row is a chest-supported horizontal pull performed on a plate‑loaded or selectorized leverage machine. It primarily targets the latissimus dorsi while also engaging the middle and lower trapezius, rhomboids, and posterior deltoid; the biceps and brachialis assist during elbow flexion. The machine’s fixed path provides stability so you can focus on scapular retraction and depression with a neutral spine. Training one arm at a time allows precise control of shoulder and scapular motion, helping you maintain even technique side to side. The goal is a smooth pull with the elbow traveling back beside the torso, followed by a controlled return that allows the shoulder blade to protract without the chest collapsing.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever Seated Single Arm Row Exercise
‘- Adjust the seat so the working handle sits roughly at mid‑torso level when you’re seated.
– Place feet flat, sternum lightly against the chest pad, and set a tall, neutral spine.
– Grip one handle with the thumb wrapped; keep the wrist straight and shoulders level.
– “Set” the shoulder by gently depressing and retracting the working-side scapula.
– Pull the elbow back close to the body, angling slightly toward the hip; avoid shrugging or flaring.
– Keep the ribcage stacked and head neutral; do not twist or lean.
– Stop when the hand reaches the side of your ribs and the elbow is just past the torso without the shoulder rolling forward.
– Pause briefly, then lower the lever under control, allowing the shoulder blade to protract while the chest stays tall.
– Maintain smooth, continuous breathing and consistent tempo.
– Repeat for the opposite arm, matching the same setup and range of motion.
Lever Seated Single Arm Row Tips
‘- Adjust the seat so the working handle sits around mid‑torso level when you’re seated.
– Place your feet flat and rest your sternum lightly against the chest pad to stabilize your body.
– Maintain a tall, neutral spine with your ribcage stacked and head neutral throughout the set.
– Grip the handle with your thumb wrapped and keep your wrist straight.
– Keep your shoulders level and gently depress and retract the working‑side shoulder before you pull.
– Pull your elbow back close to your body, angling slightly toward your hip.
– Avoid shrugging the shoulder or flaring the elbow as you row.
– End the pull when your hand reaches the side of your ribs and your elbow is just past your torso without the shoulder rolling forward.
– Lower the lever under control, allowing your shoulder blade to protract while your chest stays tall.
– Do not twist or lean; keep your torso facing straight ahead.
– When you switch arms, match the same setup and range of motion on the opposite side.
Lever Seated Single Arm Row Beginner Introduction
The Lever Seated Single Arm Row is a row-style back exercise performed on a plate‑loaded or selectorized leverage machine with the chest resting against a pad. Because the torso is supported and the handle travels on a guided path, the movement emphasizes controlled pulling rather than balance or coordination. Each repetition involves drawing the arm back in a horizontal direction while the body stays steady against the pad.
This machine row places most of the workload on the lats, with strong assistance from the mid and lower portions of the back, the upper back, and the rear shoulder. The arm muscles, especially the biceps, also contribute as the elbow bends. Working one side at a time highlights how each shoulder blade moves, encouraging symmetrical motion from left to right. The emphasis is on smooth, deliberate pulling and returning, with the shoulder blade gliding in toward the spine and then out again while the spine and ribcage remain steady and upright.