Exercise guide · Beginner · Compound

Lever Seated Row - Optimal Variation: How to Do It & Muscles Worked

The lever seated row is a machine-based exercise targeting the upper back. It involves pulling handles towards the torso while seated, focusing on squeezing the shoulder blades together.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever seated row - optimal variation
Front view: muscles worked by the lever seated row - optimal variation. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the lever seated row - optimal variation. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the lever seated row - optimal variation

  1. Step 1: Adjust the seat height and footrests to a comfortable position.
  2. Step 2: Sit on the machine with your chest against the pad and your feet on the footrests.
  3. Step 3: Grasp the handles with an overhand grip, shoulder-width apart.
  4. Step 4: Keep your back straight and your core engaged.
  5. Step 5: Pull the handles towards your body, squeezing your shoulder blades together. Emphasize optimal control.
  6. Step 6: Pause for a moment at the peak of the movement.
  7. Step 7: Slowly release the handles and return to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever seated row - optimal variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Seated Row - Optimal Variation alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.