Lever Alternating Narrow Grip Seated Row

Setup

1. 01Set the seat so the narrow neutral handles sit at mid-torso height.
2. 02Press the chest firmly into the pad and plant both feet on the platform.
3. 03Grip both handles with palms facing each other and arms fully extended.
4. 04Pull the shoulder blades slightly down and back before the first rep.

Execution

1. 01Row one handle back toward the lower ribs while the other arm stays extended.
2. 02Drive the elbow past the torso and squeeze the shoulder blade back.
3. 03Return the working arm under control to a full stretch.
4. 04Row the opposite side and keep alternating without twisting off the pad.

Checkpoints

• -Chest stays glued to the pad on every rep.
• -The torso does not rotate as the sides alternate.
• -Each arm reaches a full stretch before the next pull.
• -Elbows track close to the body with the neutral grip.

Common mistakes

• -Rotating the trunk to yank the handle back.
• -Cutting the stretch short on the extended arm.
• -Shrugging the working shoulder toward the ear.
• -Letting the resting arm get dragged forward off the pad.