lever narrow grip seated row: technique and muscles worked

Animated demonstration of lever narrow grip seated row

How to do this exercise

Step:1 Adjust the seat height and footrests to ensure proper form.
Step:2 Sit on the machine with your feet flat on the footrests and your knees slightly bent.
Step:3 Grasp the handles with a narrow grip, palms facing each other.
Step:4 Keep your back straight and lean slightly forward.
Step:5 Pull the handles towards your torso, squeezing your shoulder blades together.
Step:6 Pause for a moment at the peak of the movement.
Step:7 Slowly release the handles and return to the starting position.
Step:8 Repeat for the desired number of repetitions.

Equipment: Lever machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid

Hypertrophy grade

Very good9 / 10

Nemeo’s take

Unlike pulleys, lever machines offer a resistance curve that often better adapts to the natural strength of your muscles. The close neutral grip places your elbows in an ideal trajectory to target the lower lats and central part of the back (middle trapezius and rhomboids). Stability is the strong point here: the thoracic support allows you to force beyond what your lower back would support on a row bar, which is a major advantage for pure hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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lever narrow grip seated row

How to do this exercise

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