Lever Pronated Grip Seated Row (plate loaded)

This builds your upper back and pulling strength. A strong back supports better posture and stronger pulling lifts in the gym.

Muscle group

Back

Equipment

Machine

Exercise type

Compound

Technique

Basic technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Back

Supporting muscles

BicepsForearm

How to perform

§ 02 · Steps

01
Sit on the seat and adjust the seat and chest pad so your body is well supported and your feet are firmly on the floor; keep your knees slightly bent.
02
Grip the handles with your palms facing down using an overhand grip, lean slightly forward with your arms nearly straight, and brace your core.
03
Pull your shoulder blades back first, then continue pulling your elbows backward until your hands are close to your torso and you feel your back muscles squeeze.
04
Return the handles to the starting position under control, allowing your shoulder blades to separate in a controlled manner without swinging.

Beginner's guide

§ 03 · Guide

What it works

This builds your upper back and pulling strength. A strong back supports better posture and stronger pulling lifts in the gym.

What it should feel like

You should feel it in your lats and between your shoulder blades, not mostly in your biceps or hands. Squeeze your shoulder blades at the end.

Most common mistake

A common mistake is using body momentum to move the weight. Keep your core braced and start the pull by moving your shoulder blades.

How to get started at the gym

§ 04 · SisuLift

Lever Pronated Grip Seated Row (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.