Lever Seated Single Arm Row

Muscles worked

Setup

1. Sit on the machine or bench facing the lever, placing your feet firmly on the floor or footrests for stability.
2. Grasp the handle with one hand using a neutral grip (palm facing inward).
3. Place your non-working hand on your thigh or the machine's chest pad to stabilize your torso.
4. Sit tall with a slight arch in your lower back and your chest pushed forward.

How to do it

1. Exhale and pull the handle toward your hip, driving your elbow back while keeping it close to your side.
2. Squeeze your shoulder blade toward your spine at the peak of the movement.
3. Inhale as you slowly return the handle to the starting position, allowing your shoulder blade to protract forward without twisting your torso.
4. Maintain a controlled tempo, taking two seconds to pull and two seconds to return.

Form checklist

• Keep your torso stationary; avoid rotating your body to pull the weight.
• Drive with the elbow, not the hand, to maximize back engagement and minimize bicep involvement.
• Maintain a proud chest and avoid shrugging your shoulder toward your ear during the pull.
• Keep your feet planted to provide a stable base of support throughout the set.

Pro tips

• Imagine pulling your elbow into your back pocket to better isolate the lower fibers of the latissimus dorsi.
• Focus on the 'stretch' at the bottom of the rep to fully engage the lats before initiating the next pull.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction to increase time under tension.
• Perform a 'dead stop' at the bottom of each rep by letting the weight rest for a split second to eliminate momentum.

Frequently asked

What muscles does the lever seated single arm row work?

The lever seated single arm row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the lever seated single arm row?

The lever seated single arm row uses leverage machine.

Is the lever seated single arm row good for beginners?

The lever seated single arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids