Lever Incline Prone Neutral Grip Row

Muscles worked

Setup

1. Adjust the chest pad height so your upper chest is supported and your shoulders are free to move.
2. Load the machine with the desired weight plates.
3. Lie face down on the incline pad with your feet firmly planted on the footrests or floor.
4. Grasp the handles with a neutral grip (palms facing each other) and extend your arms fully.

How to do it

1. Exhale as you pull the handles toward your ribcage by driving your elbows back and upward.
2. Retract and depress your shoulder blades at the top of the movement, squeezing your back muscles firmly.
3. Inhale as you slowly lower the weight back to the starting position, allowing your shoulder blades to protract slightly for a full stretch.
4. Maintain a controlled tempo, typically 2 seconds for the pull and 2-3 seconds for the lowering phase.

Form checklist

• Keep your chest in constant contact with the pad; do not arch your back to lift the weight.
• Lead the movement with your elbows, not your hands, to maximize back engagement.
• Keep your neck in a neutral position by looking slightly forward rather than up or down.
• Avoid shrugging your shoulders toward your ears during the pull.

Pro tips

• Think about pulling your elbows toward your hips rather than just 'up' to better engage the lower lats.
• Pause for one second at the peak of the contraction to maximize recruitment of the rhomboids and traps.

Make it harder

• Implement a 3-5 second slow eccentric (lowering) phase to increase time under tension.
• Add a 2-second isometric hold at the top of every repetition.

Frequently asked

What muscles does the lever incline prone neutral grip row work?

The lever incline prone neutral grip row primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever incline prone neutral grip row?

The lever incline prone neutral grip row uses leverage machine.

Is the lever incline prone neutral grip row good for beginners?

The lever incline prone neutral grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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