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Lats · Intermediate

Lever Pronated 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 at the leverage machine and adjust the seat so your feet are flat on the floor and your knees are bent.
  2. 02Grip the handles with a pronated grip (palms facing down).
  3. 03Pull the handles towards your torso, keeping your elbows close to your body.
  4. 04Squeeze your shoulder blades together at the peak of the movement.
  5. 05With control, return to the starting position and repeat.

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Variations

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

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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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