Instructions

1

Sit upright on the machine seat with back firmly against the backrest, feet flat on the footrest, chest at the same level as the machine's handles

2

Grasp the handles with a neutral grip (palms facing inward), shoulders slightly retracted, core engaged, and maintain neutral spine alignment

3

Slowly allow the handles to return toward the body by resisting the machine's resistance, keeping elbows at approximately 90 degrees, feeling a stretch across the chest

4

Push the handles forward in a controlled manner by contracting the chest muscles, extending arms forward without locking elbows at full extension, returning to start position

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTLeverage machine

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Pectoralis Major, the Lever Seated Row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Back, while the use of Leverage machine allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Leverage machine to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

To maximize the Lever Seated Row , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Leverage machine.

Beginner Tips

If you are new to the Lever Seated Row , focus on mastering the movement pattern with zero weight before adding Leverage machine.

Lever Seated Row