Lever Seated Single-Arm Row
Build a stronger back, one arm at a time. This exercise targets your lats and improves your posture. Get rowing!
The Lever Seated Single-Arm Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: seated row machine.
Required Equipment
Lever Seated Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lever Seated Single-Arm Row Variations and Alternatives
How to do the Lever Seated Single-Arm Row
Lever Seated Single Arm Row
Positioning
Adjust the Machine: Set the seat height so that when you sit down, your feet are flat on the floor. Adjust the leg pad to ensure it secures your knees comfortably.
Sit Down: Take a seat on the machine, facing the direction of the machine's pull.
Grip the Handle: Use one hand to grasp the handle or grip provided. Your palm should face your body.
Back Position: Keep your back straight and chest up. Engage your core muscles to stabilize your torso.
Foot Position: Place your feet firmly on the ground or footrest, maintaining a stable base for the movement.
Movement
Starting Position: Begin with your arm extended towards the handle with a slight bend in your elbow.
Pull the Handle: Slowly pull the handle towards your waist, keeping your elbow close to your body. Focus on contracting your back muscles as you perform the movement.
Pause: Bring the handle close to your waist and pause for a moment to feel the contraction in your back muscles.
Return to Starting Position: Gradually extend your arm back to the starting position, maintaining control throughout the movement. Avoid letting the weight slam back down.
Repeat: Perform the desired number of repetitions on one arm before switching to the other arm.
Tips
Start with a lighter weight to get comfortable with the movement.
Maintain a steady tempo; avoid rushing the exercise.
Ensure each movement is controlled to maximize effectiveness and reduce the risk of injury.
Lever Seated Single-Arm Row FAQs
What muscles does the Lever Seated Single-Arm Row work?
The Lever Seated Single-Arm Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Lever Seated Single-Arm Row?
Seated row machine.
Is the Lever Seated Single-Arm Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Seated Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Seated Single-Arm Row variations and alternatives?
Similar exercises include the Machine Cardio Rowing, Alternating Lever Pullover, Lever Seated Single-Arm Narrow-Grip Row and Lever Bent-Over Low Row.
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