Lever Stack Seated Low Row

Muscles worked

Setup

1. Position a flat bench in front of the lever machine so you are facing the handles.
2. Sit firmly on the bench with your feet flat on the floor or on the machine's footplates for stability.
3. Grasp the handles with a neutral or overhand grip, ensuring your arms are fully extended and your torso is upright.
4. Adjust your distance from the machine so there is slight tension on the lever even at full arm extension.

How to do it

1. Exhale as you pull the handles toward your lower ribs by driving your elbows back and down.
2. Squeeze your shoulder blades together at the peak of the movement, holding for a split second.
3. Inhale as you slowly return the handles to the starting position, maintaining control and avoiding a full elbow lockout.
4. Maintain a controlled 2-1-2 tempo (2 seconds pulling, 1 second squeeze, 2 seconds returning).

Form checklist

• Keep your chest lifted and shoulders depressed away from your ears.
• Avoid leaning back or using torso momentum to pull the weight.
• Ensure your elbows stay tucked close to your sides throughout the movement.
• Maintain a neutral spine and tight core to stabilize your torso on the bench.

Pro tips

• Focus on 'pulling with your elbows' rather than your hands to maximize lat and trap engagement and minimize bicep takeover.
• Initiate the movement by retracting your scapula (shoulder blades) before the arms begin to bend.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to address muscle imbalances and increase core stabilization requirements.
• Incorporate a 3-second isometric hold at the point of maximum contraction to increase time under tension.

Frequently asked

What muscles does the lever stack seated low row work?

The lever stack seated low row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the lever stack seated low row?

The lever stack seated low row uses leverage machine.

Is the lever stack seated low row good for beginners?

The lever stack seated low row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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