Exercise guide
Lever Pronated Grip Seated Row Plate Loaded
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This exercise targets the upper back, specifically the traps and rhomboids, while the pronated grip emphasizes the rear deltoids and upper lat fibers. The leverage machine provides a stable, fixed path of motion that allows for heavy loading with minimal stabilization requirements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the horizontal handles are aligned with your mid-to-upper chest.
- Sit facing the machine with your chest firmly against the support pad and feet flat on the footrests.
- Grasp the handles with a wide, overhand (pronated) grip, ensuring your arms are fully extended.
- Sit tall with a neutral spine and engage your core to stabilize your torso.
How to do it
- Exhale as you pull the handles toward your body by driving your elbows back and retracting your shoulder blades.
- Continue pulling until your elbows are slightly behind your torso, keeping your chest pressed firmly against the pad.
- Pause for one second at the peak of the contraction, squeezing your shoulder blades together.
- Inhale as you slowly return the handles to the starting position over a 2-3 second count, feeling a full stretch in your upper back.
Form checklist
- Keep your chest in constant contact with the pad to prevent using momentum.
- Avoid shrugging your shoulders; keep them pulled down away from your ears.
- Drive the movement with your elbows rather than pulling solely with your hands.
- Maintain a neutral neck position by looking straight ahead throughout the set.
Pro tips
- Initiate the pull by 'setting' your shoulder blades back and down before your arms move to maximize back engagement.
- Imagine trying to touch your elbows together behind your back to achieve a full peak contraction.
Make it harder
- Perform the movement unilaterally (one arm at a time) to focus on mind-muscle connection and correct bilateral imbalances.
- Incorporate a 3-second isometric hold at the end of the concentric phase on every repetition.
Frequently asked
- What muscles does the lever pronated grip seated row plate loaded work?
- The lever pronated grip seated row plate loaded primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, erector spinae, forearms, and rotator cuff as secondary muscles.
- What equipment do you need for the lever pronated grip seated row plate loaded?
- The lever pronated grip seated row plate loaded uses leverage machine and weight plate.
- Is the lever pronated grip seated row plate loaded good for beginners?
- Yes. The lever pronated grip seated row plate loaded is a beginner-friendly movement and a strong foundation to build on.
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- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius