Lever Narrow Grip Seated Row

RhomboidsLeverage MachineBeginner
Sit on the seated row machine with your feet placed firmly on the footrests. Grasp the handles with a narrow grip, palms facing inwards. Pull the handles towards your body, keeping your back straight and shoulders pulled back. Squeeze your shoulder blades together at the end of the movement. Slowly release and return to the starting position. Repeat for desired number of repetitions.

How to perform the Lever Narrow Grip Seated Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever Narrow Grip Seated Row using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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