Exercise guide
Lever Supinated Grip Seated Row Plate Loaded
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound pulling movement targets the lower lats and mid-back while increasing biceps activation through a supinated (underhand) grip. The leverage machine provides a fixed path of motion, ensuring constant tension and stability throughout the lift.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the handles align with your lower chest or upper abdominal area.
- Sit firmly against the chest pad with your feet flat on the footrests and a slight arch in your lower back.
- Grasp the handles with a supinated grip (palms facing up), ensuring your grip is shoulder-width apart.
- Depress your shoulder blades and engage your core to create a stable base.
How to do it
- Exhale and pull the handles toward your torso by driving your elbows back and slightly downward.
- Squeeze your shoulder blades together at the peak of the movement, holding the contraction for one second.
- Inhale as you slowly extend your arms back to the starting position, maintaining a controlled 2-3 second eccentric phase.
- Stop just before the weight plates touch to keep continuous tension on the muscles.
Form checklist
- Keep your chest in constant contact with the support pad.
- Drive the movement with your elbows rather than pulling with your wrists.
- Avoid shrugging your shoulders upward toward your ears during the pull.
- Maintain a neutral neck position by looking straight ahead.
- Do not use momentum or lean back to finish the rep.
Pro tips
- Think about pulling your elbows 'into your back pockets' to maximize lower lat recruitment.
- Focus on the mind-muscle connection by imagining your hands are merely hooks, letting the back muscles do the heavy lifting.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to increase core stability and address strength imbalances.
- Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
Frequently asked
- What muscles does the lever supinated grip seated row plate loaded work?
- The lever supinated grip seated row plate loaded primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever supinated grip seated row plate loaded?
- The lever supinated grip seated row plate loaded uses leverage machine.
- Is the lever supinated grip seated row plate loaded good for beginners?
- The lever supinated grip seated row plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.