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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.

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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 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.

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