Lever Alternating Narrow Grip Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Leverage Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Alternating Narrow Grip Seated Row is a compound exercise primarily targeting the upper back, with secondary emphasis on the biceps, traps, and lats. Performed on a leverage machine, it involves pulling the handles toward your torso with a narrow grip, engaging the upper back muscles, including the rhomboids and trapezius, while the biceps assist in the movement. This exercise is effective for building strength and definition in the upper back, improving posture, and enhancing overall pulling power. It also contributes to muscle balance by working multiple upper body muscle groups in a controlled, alternating manner.
How to Perform
Begin by sitting on the leverage machine, ensuring your feet are securely placed on the footrests with your legs bent at a comfortable angle.
Grip the handles with an overhand grip, keeping your palms facing inward toward each other, ensuring a firm hold.
Maintain a neutral spine by keeping your back straight and slightly leaning forward, positioning your torso at the starting point.
Initiate the movement by pulling one handle toward your torso, focusing on squeezing your shoulder blades together. Breathe out as you pull.
At the peak of the motion, pause briefly and engage your back muscles, ensuring you’re feeling the contraction in your upper back and lats.
Gradually release the handle back to the starting position, maintaining control of the movement as you inhale.
Switch to the other side, repeating the same motion with the opposite arm, alternating between handles as you continue.
Maintain a steady pace throughout the exercise, ensuring proper form and muscle activation with each repetition, and continue alternating until you’ve completed your desired rep range.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize proper technique throughout the exercise to effectively target the intended muscles and avoid unnecessary strain.
Gradually increase the weight as you progress to continuously challenge your muscles, encouraging strength and growth.
Make sure to fully extend your arms and pull the handle toward your torso for a complete range of motion, fully engaging the upper back muscles.
Keep your core engaged during the entire movement to maintain stability and protect your lower back from strain.
Focus on performing each rep with smooth, controlled movements, avoiding the use of momentum or jerking to complete the exercise.
Pay attention to your breathing, inhaling as you extend your arms and exhaling as you pull the handle toward your torso.
Incorporate this exercise into your back training routine to target key muscles such as the lats, rhomboids, and rear deltoids.
Support your muscle-building efforts with a balanced diet, ensuring you’re consuming enough protein for growth and recovery.
Allow your muscles sufficient rest between sessions to prevent overtraining and maximize the benefits of your workouts.
Consider consulting a certified fitness professional to ensure you’re using the correct form and receiving personalized advice tailored to your goals.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to pull the weight. Instead, focus on controlled, smooth movements to target the upper back muscles effectively and prevent unnecessary strain.
Don’t Overextend Your Arms: Avoid fully locking your elbows at the starting position. Keep a slight bend in your arms to maintain tension on the muscles and prevent overstretching or injury.
Don’t Lean Too Far Forward: Avoid leaning excessively forward at the start of the movement, as this can strain your lower back. Keep your torso slightly angled without compromising your spine’s neutral position.
Don’t Shrug Your Shoulders: Avoid engaging your traps too early in the movement by shrugging your shoulders upward. Instead, focus on pulling with your upper back and keeping your shoulders down and back to isolate the lats and rhomboids.
Don’t Use Too Much Weight: Using an excessively heavy weight can lead to improper form and unnecessary strain. Start with a manageable weight and gradually increase it as you build strength and control.
Avoid Rushing the Reps: Don’t rush through the exercise. Allow for a full range of motion and take your time to engage the muscles, ensuring you get the most out of each rep.
Don’t Forget to Stabilize Your Core: Failing to engage your core can compromise your form and put stress on your lower back. Keep your core tight throughout the movement to support your spine and maintain proper posture.
Don’t Arch Your Back: Avoid arching your lower back during the pulling phase, as this could lead to lower back strain. Keep your back straight and engage your core to maintain stability throughout the movement.
Avoid Inconsistent Breathing: Don’t hold your breath during the exercise. Inhale as you extend your arms and exhale as you pull the weight toward your torso to maintain proper oxygen flow and support muscle function.
Don’t Skip the Warm-Up: Always warm up before starting the exercise. Skipping this step can lead to stiffness and increased risk of injury. Perform dynamic stretches and light rowing movements to prepare your muscles for the workout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
