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Lats · Intermediate

Lever Narrow Grip Seated Row (plate loaded)

Horizontal pulling drill that develops back strength and scapular control using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the leverage machine with your feet firmly placed on the footrest.
  2. 02Grab the handles with a narrow grip, keeping your elbows close to your body.
  3. 03Pull the handles towards your torso while squeezing your shoulder blades together.
  4. 04Pause for a moment at the peak contraction, then slowly extend your arms back to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLever Row (plate loaded)Related variationLever Bent-over Row with V-bar (plate loaded)Related variationLever High Row (plate loaded)Related variationLever Low Row (plate loaded)Related variationLever One Arm Bent over Row (plate loaded)Related variationLever Pronated Grip Seated Row (plate loaded)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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