Lever Seated Row

upper backbackleverage machine

Matutunan kung paano gawin ang Lever 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 Seated Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Row

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

  1. 1Ayusin ang taas ng upuan at mga footrest sa komportableng posisyon.
  2. 2Umupo sa makina na ang dibdib ay nakatapat sa pad at ang mga paa ay nakapatong sa mga footrest.
  3. 3Hawakan ang mga handle gamit ang overhand grip, may pagitan ng balikat.
  4. 4Panatilihing tuwid ang likod at nakaikinapit ang core.
  5. 5Hilahin ang mga handle patungo sa katawan, pinipigaan ang mga shoulder blade nang magkasama.
  6. 6Huminto sandali sa pinakamataas na punto ng galaw.
  7. 7Dahan-dahang bitawan ang mga handle at bumalik sa simula.
  8. 8Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever 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 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 Seated Row?

Ang Lever 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 Seated Row?

Ang Lever 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 Seated Row nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang taas ng upuan at mga footrest sa komportableng posisyon. Umupo sa makina na ang dibdib ay nakatapat sa pad at ang mga paa ay nakapatong sa mga footrest. Hawakan ang mga handle gamit ang overhand grip, may pagitan ng balikat. 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 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 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 Seated Row best for?

The Lever 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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