Lever Seated Row
Also known as: seated lever row, machine seated row, seated machine row
Lever Seated Row is for lifters with a base already built and pairs well with a heavy row.
How to do Lever Seated Row
- Adjust the seat height and footrests to a comfortable position.
- Sit on the machine with your chest against the pad and your feet on the footrests.
- Grasp the handles with an overhand grip, shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement.
- Slowly release the handles and return to the starting position.
- Repeat for the desired number of repetitions.
Lever Seated Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Match the seat and pad settings every session.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add one plate only when the full range stays smooth.
Common Lever Seated Row Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Lever Seated Row
Swap Lever Seated Row For
Lever Seated Row — Frequently Asked Questions
How do you do the Lever Seated Row?
Adjust the seat height and footrests to a comfortable position. Sit on the machine with your chest against the pad and your feet on the footrests. Grasp the handles with an overhand grip, shoulder-width apart. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Seated Row work?
The Lever Seated Row primarily targets the upper back. It is classified as a back exercise and is performed with a leverage machine.
How many sets and reps of the Lever Seated Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Seated Row good for beginners?
Not usually. The Lever Seated Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Lever Seated Row?
Try the Kettlebell One Arm Row, Cable One Arm Bent Over Row or the Inverted Row With Straps. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Seated Row the same as the seated lever row?
Yes. The Lever Seated Row is also commonly called the seated lever row or the machine seated row. Different gyms and training programs label it differently, but "seated lever row" and "machine seated row" refer to this same movement.
