Lever Narrow Grip Seated Row

Setup

1. 01Adjust the seat so the narrow handles line up with the mid-torso.
2. 02Sit with the chest pressed into the pad and feet on the platform.
3. 03Take the neutral close grip with both palms facing in.
4. 04Extend the arms fully and set the shoulder blades before pulling.

Execution

1. 01Row both handles back toward the lower ribs together.
2. 02Keep the elbows tight to the body as they pass the torso.
3. 03Squeeze the shoulder blades together at the back.
4. 04Return to a full stretch under control without the plates touching down.

Checkpoints

• -The chest never leaves the pad to cheat the pull.
• -Elbows stay tucked rather than flaring wide.
• -Each rep starts from a full arm extension.
• -The head stays neutral instead of craning forward.

Common mistakes

• -Rocking the torso back to move heavier loads.
• -Shortening the stroke and skipping the stretch.
• -Letting the shoulders roll forward at the bottom without re-setting.
• -Gripping the handles so hard the forearms fatigue first.