Lever Pronated Grip Seated Row (plate loaded)
The Lever Pronated Grip Seated Row targets your back muscles, particularly the latissimus dorsi and rhomboids. This exercise helps improve upper body strength and posture.
- Adjust the seat height and weight on the machine.
- Sit down and grasp the handles with a pronated grip.
- Pull the handles towards your torso while keeping your back straight.
- Slowly return to the starting position and repeat.
How to perform the Lever Pronated Grip Seated Row (plate loaded)
- Set up. Set up in a stable, balanced starting position appropriate for the Lever Pronated Grip Seated Row (plate loaded) using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- 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 latissimus dorsi 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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