Lever Neutral-Grip Bent-Over Row

• Weight plates (if necessary)

1. Positioning:

• Approach the lever row machine and adjust the seat or platform so that your body can bend at the hips comfortably while maintaining a neutral spine.

• Place your feet firmly on the floor, about hip-width apart.

2. Grip:

   • Stand facing the lever with the neutral grip handles at waist level.

   • Bend your knees slightly and hinge forward at the hips while keeping your back straight.

   • Grasp the handles with a neutral grip (palms facing each other).

3. Starting Position:

   • Allow your arms to extend fully, ensuring that your shoulders are relaxed and not hunched up toward your ears.

   • Your body should form a straight line from your head to your hips.

4. Execution:

   • Engage your core to stabilize your torso.

   • Pull the handles towards your midsection, keeping your elbows close to your body.

   • Focus on squeezing your shoulder blades together at the top of the movement.

   • Pause for a moment when the handles reach your torso.

5. Return:

   • Slowly extend your arms back to the starting position, maintaining control of the movement.

   • Ensure that you are not using momentum; the movement should be smooth and controlled.

6. Repetitions:

   • Start with 8-12 repetitions per set.

   • Aim for 2-4 sets, resting for 60-90 seconds between sets.

Tips:

• Always prioritize form over weight; it’s better to use a lighter weight and perform the exercise correctly.

• Keep your head aligned with your spine and avoid looking up or down excessively during the movement.

• Gradually increase the weight as you become comfortable with the exercise.