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§ L · Exercises · BackUpdated 6/2026

Lever Seated Row (plate loaded)

This builds your back, especially the lats and upper back. A stronger pulling pattern helps posture and many other gym lifts.

Muscle group
Back
Equipment
Machine
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the plate-loaded seated row machine, place your chest against the chest pad, and plant your feet firmly on the footrests.

  2. 02

    Grip the handles and set your posture: brace your core, keep your shoulders down and pull your shoulder blades slightly back and down, with neutral wrists.

  3. 03

    Pull the handles toward your lower abdomen with your elbows close to your body, keep your chest against the pad, and squeeze your back at the top of the movement.

  4. 04

    Lower the handles back to the starting position under control, allow your shoulder blades to glide slightly forward, and maintain tension without letting the weights slam.

Beginner's guide

§ 03 · Guide
What it works

This builds your back, especially the lats and upper back. A stronger pulling pattern helps posture and many other gym lifts.

What it should feel like

You should feel it in your lats and around your shoulder blades, not mostly in your hands, biceps, or lower back.

Most common mistake

A common mistake is leaning back and using your lower back to finish the rep. Keep your chest on the pad and lead with your elbows, shoulders down.

How to get started at the gym

§ 04 · SisuLift

Lever 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.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your chest against the pad throughout the entire set and avoid extending your lower back. Lead the movement with your elbows and end each rep before your shoulders start rising toward your ears.

A great exercise for the lats, as the chest support reduces body momentum and helps keep the work focused on your back.

More exercises: Back

§ 06 · Same muscles

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