Lever Seated Single-Arm Narrow-Grip Row

• Weights (if necessary)

1. Set Up the Machine:

• Adjust the seat height so that your knees are comfortably bent while seated.

• Check that the weight setting is appropriate for your fitness level.

2. Positioning:

   • Sit on the machine with your back straight and feet flat on the platform.

   • Grab the narrow grips with an overhand grip (palms facing you).

   • Ensure your shoulders are relaxed and down away from your ears.

3. Starting Position:

   • Lean slightly forward from the hips while keeping your back straight.

   • Your arms should be fully extended in front of you, allowing the weights to hang lightly.

4. Movement:

   • Begin the movement by pulling one handle towards your torso, keeping your elbow close to your body.

   • Squeeze your shoulder blades together at the peak of the movement.

   • Slowly return to the starting position while maintaining control.

5. Alternating Sides:

   • After completing the desired repetitions on one side, switch to the other handle and repeat the movement.

   • Maintain a smooth and controlled motion throughout the exercise.

6. Breathing:

   • Inhale as you extend your arms back to the starting position.

   • Exhale as you pull the handle towards you.

7. Repetitions:

   • Aim for 8-12 repetitions on each side for 3 sets, resting for 30-60 seconds between sets.

8. Cool Down:

   • After you finish, take a moment to stretch your back and shoulders to prevent stiffness.

Tips:

• Focus on your form to prevent injury. It's better to use lighter weights and maintain proper technique than to lift too heavy and compromise your form.

• Keep your core engaged throughout the exercise to support your back.