Lever Row

• Weight plates (adjust according to your strength level)

1. Setup Position:

• Approach the lever row machine and adjust the seat height if necessary so that when you sit down, your chest is aligned with the padded chest support.

• Load the appropriate weight plates onto the machine’s security pegs.

2. Body Positioning:

   • Sit on the machine with your feet firmly placed on the foot platform.

   • Your knees should be slightly bent.

   • Grasp the handles with both hands; palms facing inward (neutral grip).

3. Starting Position:

   • Make sure your back is straight and your shoulders are relaxed.

   • Position your chest against the padded support.

   • Engage your core to maintain stability.

4. Movement:

   • Begin the movement by pulling the handles towards your body. Focus on squeezing your shoulder blades together as you pull.

   • Keep your elbows close to your sides throughout the lift.

   • Continue pulling until the handles are close to your ribcage, feeling the contraction in your back muscles.

5. End Position:

   • Hold the contracted position for a moment to feel the stretch in your back.

   • Slowly lower the handles back to the starting position, controlling the movement to avoid dropping the weight suddenly.

6. Repetitions:

   • Aim for 8 to 12 repetitions per set, depending on your fitness level.

   • Rest for 30 to 60 seconds between sets.

7. Tips:

   • Maintain a neutral spine by avoiding rounding or arching your back during the movement.

   • Breathe out as you pull the handles towards you, and breathe in as you return to the starting position.

   • To prevent injury, start with lighter weights to master the form before increasing resistance.

8. Cool Down:

   • After completing your sets, stretch your back and shoulders to help with recovery.