Lever Seated Neutral-Grip Row

1. Setup:

   • Adjust the seat height of the lever row machine so that your feet can comfortably rest on the footplate or the machine's base.

   • Ensure the lever arms are positioned at a comfortable starting point, usually around chest height.

2. Positioning:

   • Sit on the seat with your back against the support pad. Your feet should be flat on the footplate or floor.

   • Grasp the neutral grip handles (palms facing each other) with arms extended. Keep your elbows slightly bent.

3. Starting Position:

   • Ensure your shoulders are down and back, and your chest is lifted. Your core should be engaged and back straight.

   • This is your starting position.

4. Movement:

   • Pull the handles towards your body by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body.

   • Focus on using your back muscles to perform the pull. Your forearms should remain in a vertical position.

5. End Position:

   • Continue to pull until your hands reach your lower abdomen, or the handles are close to your body.

   • Hold for a moment with your shoulder blades squeezed together before returning.

6. Return:

   • Slowly extend your arms, allowing the weight to return to the starting position while maintaining control. Avoid letting the weight drop suddenly.

7. Repetitions:

   • Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level.

Tips:

• Maintain a controlled pace throughout the exercise; avoid using momentum.

• Keep your head aligned with your spine and avoid leaning back during the pull.

• If you feel strain in your lower back, reassess your posture and ensure you are sitting correctly.