Intermediate
LEVER ALTERNATING NARROW GRIP SEATED ROW
Back
Body Part
Upper back
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and footplate position to ensure proper alignment.
2
Step:2 Sit on the machine with your back straight and feet flat on the footplate.
3
Step:3 Grasp the handles with a narrow grip, palms facing each other.
4
Step:4 Keep your chest up and shoulders back throughout the exercise.
5
Step:5 Pull one handle towards your torso while keeping the other handle stationary.
6
Step:6 Squeeze your shoulder blades together at the end of the movement.
7
Step:7 Slowly return the handle to the starting position and repeat with the other side.
8
Step:8 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
