Lever Alternating Narrow Grip Seated Row

upper backbackleverage machine

Matutunan kung paano gawin ang Lever Alternating Narrow Grip Seated Row nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Lever Alternating Narrow Grip Seated Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Alternating Narrow Grip Seated Row

Sundin ang mga hakbang na ito para maisagawa ang Lever Alternating Narrow Grip Seated Row nang may tamang form:

  1. 1I-adjust ang taas ng upuan at posisyon ng footplate upang masiguro ang tamang alignment.
  2. 2Umupo sa makina na ang iyong likod ay tuwid at ang iyong mga paa ay flat sa footplate.
  3. 3Hawakan ang mga handle gamit ang narrow grip, palad nakaharap sa isa't isa.
  4. 4Panatilihing nakatayo ang iyong dibdib at nakabalik ang mga balikat sa buong ehersisyo.
  5. 5Hilahin ang isang handle patungo sa iyong torso habang pinapanatiling nakatigil ang kabilang handle.
  6. 6Piguiin ang iyong mga shoulder blade nang magkasama sa pagtatapos ng galaw.
  7. 7Dahan-dahang ibalik ang handle sa simula at ulitin sa kabilang panig.
  8. 8Magpatuloy na palitan ang mga panig para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Alternating Narrow Grip Seated Row

Primary

upper back

Secondary

bicepsforearms

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Alternating Narrow Grip Seated Row?

Ang Lever Alternating Narrow Grip Seated Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever Alternating Narrow Grip Seated Row?

Ang Lever Alternating Narrow Grip Seated Row ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Alternating Narrow Grip Seated Row nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at posisyon ng footplate upang masiguro ang tamang alignment. Umupo sa makina na ang iyong likod ay tuwid at ang iyong mga paa ay flat sa footplate. Hawakan ang mga handle gamit ang narrow grip, palad nakaharap sa isa't isa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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