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Lats · Intermediate

Lever Neutral 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. 01Adjust the seat and handles of the leverage machine to fit your body.
  2. 02Sit down with your feet flat on the ground and grips in a neutral position.
  3. 03Pull the handles towards your torso while squeezing your shoulder blades together.
  4. 04With control, return to the starting position and repeat for the prescribed repetitions.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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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 variationCable V Bar Seated RowRelated variationClose-Grip Seated Cable Row

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Alternatives

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

Comparable substituteBand Seated Low RowComparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell Row

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