Kysero
Try for free

Lats · Intermediate

Lever Single Arm 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.

View instructionsAll exercises
Back to all exercises

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 down on the machine and adjust the seat height so that your arms can reach the handles comfortably.
  2. 02Place one hand on the handle and keep your back straight.
  3. 03Pull the handle towards your body, squeezing your shoulder blades together.
  4. 04With control, return to the starting position while maintaining control of the weight.
  5. 05Repeat for the prescribed repetitions.

Keep exploring

Variations

Browse the full library

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 Narrow Grip Seated Row (plate loaded)Related variationLever One Arm Bent over Row (plate loaded)

Keep exploring

Alternatives

Browse the full library

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

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder