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All exercises

Lever alternating narrow grip seated row

Intermediate

Lever alternating narrow grip seated row is a compound machine exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the seat height and footplate position to ensure proper alignment.
  2. 2Sit on the machine with your back straight and feet flat on the footplate.
  3. 3Grasp the handles with a narrow grip, palms facing each other.
  4. 4Keep your chest up and shoulders back throughout the exercise.
  5. 5Pull one handle towards your torso while keeping the other handle stationary.
  6. 6Squeeze your shoulder blades together at the end of the movement.
  7. 7Slowly return the handle to the starting position and repeat with the other side.
  8. 8Continue alternating sides for the desired number of repetitions.

What to do instead

  • Lever bent over rowBarbell
  • Lever one arm bent over rowBarbell
  • Lever narrow grip seated rowMachine
  • Lever seated rowMachine
  • Lever t-bar reverse grip rowMachine
  • Back leverBodyweight

Easier variations

  • Lever high rowMachine
  • Lever narrow grip seated rowMachine
  • Lever reverse grip vertical rowMachine
  • Lever reverse t-bar rowMachine

Harder variations

  • Back leverBodyweight
  • Front lever repsBodyweight
Logged today · 2 min restLever alternating narrow grip seated row

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