Seated Lever Row

Directions:

Preperation/body position

1. Set correct resistance on machine.
2. Alter seat height and pad settings, if necessary.
3. Sit on seat, and rest chest on pad.
4. Grasp handles.
5. Keep back straight.

Excution/Movement

1. Keeping chest pressed against pad and torso stationary, pull levers back until elbows are behind body and peak contraction is reached.
2. Control back to starting position, allowing for a stretch at the end of the repetition.
3. Repeat for desired amount of repetitions.

Comments

An effective row variation to stimulate the general back muscles. The lever row will stimulate the latissimus dorsi, rhomboids, middle and lower fibres of the trapezius. Also recruited during the lift are the elbow flexor muscles, and posterior deltoid head.

It is important to keep chest pressed against pad during the execution of the exercise to minimise hip driven reps, which will take stress away from the target muscles. Form is important with lever rows, as it is easy to let form slack and rely on body momentum.

The lever row allows for easier spotting and aiding from a partner, compared to that of the free weight alternatives. A training partner can standing in front of the machine, or behind, depending on the style of the machine. This will allow them to help you get the last few reps out on the latter sets if you begin to struggle, by simply aiding the levers.

Many machines allow for independent execution of each arm, thus working each side of the body independently.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.