How to perform Leverage Machine Seated Row with proper form
Setup:
- Adjust the seat height so that your feet rest flat on the foot platform.
- Sit with your back against the pad and grasp the handles with a neutral grip (palms facing each other).
Positioning:
- Ensure your knees are bent and securely under the pads.
- Keep your feet shoulder-width apart.
Execution:
- Start with your arms fully extended, maintaining a slight bend in your elbows.
- Engage your core and keep your back straight throughout the movement.
- Pull the handles towards your torso while driving your elbows back, squeezing your shoulder blades together.
- Focus on using your back muscles rather than your arms to initiate the pull.
- Pause briefly when the handles reach your torso.
Return:
- Slowly extend your arms back to the starting position while keeping control of the movement.
- Avoid leaning back or rounding your back during the return phase.
Tips:
- Keep your movements smooth and controlled.
- Avoid using momentum; focus on muscle engagement.
- Adjust the weight as needed to maintain proper form throughout the exercise.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms