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Lever One Arm Seated Row (Seated Row Machine)
Sit on the seated row machine with your chest against the pad and one hand gripping the handle at shoulder height. Keeping your back straight and core engaged, pull the handle toward your torso by bending your elbow and squeezing your shoulder blade, then slowly return to the starting position. Avoid twisting your torso throughout the movement.
- Target muscles
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Machine
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Lever One Arm Seated Row (Seated Row Machine): how to do it
- Sit on the seated row machine with your feet firmly placed on the foot platform and your chest against the chest pad for support.
- Adjust the seat height and chest pad so that the handle is at shoulder height and you can comfortably grip it with one hand.
- Grasp the handle with one hand, keeping your arm fully extended and your back straight.
- Engage your core and pull the handle towards your torso by bending your elbow and retracting your shoulder blade. Keep your torso stationary and avoid twisting.
- Squeeze your back muscles at the top of the movement, ensuring your elbow is close to your body.
- Slowly extend your arm back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions, then switch to the other arm and repeat the process.
Common mistakes
Avoid twisting your torso or leaning back excessively, as this reduces muscle engagement and increases injury risk. Maintain a straight back, engage your core, and control the movement both during the pull and the release.
Alternatives
More Back exercises
Questions about Lever One Arm Seated Row (Seated Row Machine)
What muscles does the Lever One Arm Seated Row target?
This exercise primarily targets the muscles of the back, especially the latissimus dorsi. It also engages the biceps and shoulders as secondary muscles, helping to improve pulling strength and upper body stability.
Is the Lever One Arm Seated Row suitable for beginners?
Yes, beginners can safely perform this machine-based back exercise because it provides stability and guided movement. Start with a light weight to focus on form, and gradually increase resistance as your strength improves.
What equipment is needed for the Lever One Arm Seated Row and are there alternatives?
You need a lever-style seated row machine for this exercise. If a machine is unavailable, you can perform a one-arm dumbbell row or a cable seated row for a similar muscle activation.
What are common mistakes to avoid when doing the Lever One Arm Seated Row?
Avoid twisting your torso or leaning back excessively, as this reduces muscle engagement and increases injury risk. Maintain a straight back, engage your core, and control the movement both during the pull and the release.
How many sets and reps should I do for the Lever One Arm Seated Row?
For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. Beginners may start with 2–3 sets of 10–15 reps using moderate weight to develop proper technique first.
What safety tips should I follow when performing the Lever One Arm Seated Row?
Ensure the seat and chest pad are adjusted to fit your body and grip the handle firmly. Keep movements controlled, avoid jerking, and never let the weight stack slam between reps to protect your joints and machine components.
Are there any variations of the Lever One Arm Seated Row I can try?
You can perform the movement using both arms simultaneously on the seated row machine or switch to a neutral grip for different muscle emphasis. Advanced lifters may use slow negatives or pause at peak contraction to increase intensity.