Exercise guide
Lever Single Arm Neutral Grip Seated Row Plate Loaded
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This unilateral movement isolates the lats and mid-back while correcting muscle imbalances and allowing for a greater range of motion. The neutral grip shifts focus toward the lower lats and brachialis, promoting back thickness and shoulder stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the chest pad is positioned against your mid-sternum.
- Sit facing the machine with your feet firmly planted on the footrests to create a stable base.
- Grasp the vertical handle with a neutral grip (palm facing inward) using one hand.
- Place your non-working hand on the machine's frame or your thigh to stabilize your torso and prevent rotation.
How to do it
- Exhale as you pull the handle toward your lower ribcage, driving your elbow back while keeping it tucked close to your side.
- Squeeze your shoulder blade toward your spine at the peak of the contraction.
- Inhale as you slowly return the weight to the starting position, maintaining tension throughout the eccentric phase.
- Follow a controlled tempo, taking 2 seconds to pull and 2-3 seconds to return to the start.
Form checklist
- Keep your chest firmly pressed against the pad to prevent using momentum.
- Avoid rotating your torso toward the pulling side; keep your shoulders square.
- Keep your shoulder depressed (down) and away from your ear throughout the movement.
- Ensure the elbow travels in a straight line back rather than flaring out.
Pro tips
- Visualize your hand as a hook and focus on pulling from the elbow to maximize lat recruitment and minimize bicep fatigue.
- At the end of the reach, allow your shoulder blade to protract slightly for a deeper stretch in the lats before initiating the next rep.
Make it harder
- Incorporate a 2-second isometric hold at the point of maximum contraction to increase time under tension.
- Perform a 'dead-stop' variation by allowing the weight to settle completely at the bottom to eliminate elastic energy.
Frequently asked
- What muscles does the lever single arm neutral grip seated row plate loaded work?
- The lever single arm neutral grip seated row plate loaded primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever single arm neutral grip seated row plate loaded?
- The lever single arm neutral grip seated row plate loaded uses leverage machine.
- Is the lever single arm neutral grip seated row plate loaded good for beginners?
- Yes. The lever single arm neutral grip seated row plate loaded is a beginner-friendly movement and a strong foundation to build on.