Lever Alternating Narrow Grip Seated Row
Learn how to do the Lever Alternating Narrow Grip Seated Row with proper form and technique. This leverage machine exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.
How to Do the Lever Alternating Narrow Grip Seated Row
Follow these steps to perform the Lever Alternating Narrow Grip Seated Row with correct form:
- 1Adjust the seat height and footplate position to ensure proper alignment.
- 2Sit on the machine with your back straight and feet flat on the footplate.
- 3Grasp the handles with a narrow grip, palms facing each other.
- 4Keep your chest up and shoulders back throughout the exercise.
- 5Pull one handle towards your torso while keeping the other handle stationary.
- 6Squeeze your shoulder blades together at the end of the movement.
- 7Slowly return the handle to the starting position and repeat with the other side.
- 8Continue alternating sides for the desired number of repetitions.
Lever Alternating Narrow Grip Seated Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever Alternating Narrow Grip Seated Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever Alternating Narrow Grip Seated Row work?
The Lever Alternating Narrow Grip Seated Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Lever Alternating Narrow Grip Seated Row?
The Lever Alternating Narrow Grip Seated Row requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever Alternating Narrow Grip Seated Row with proper form?
Start by Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your back straight and feet flat on the footplate. Grasp the handles with a narrow grip, palms facing each other. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever Alternating Narrow Grip Seated Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Lever Alternating Narrow Grip Seated Row?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever Alternating Narrow Grip Seated Row best for?
The Lever Alternating Narrow Grip Seated Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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