How to do the Lever Alternating Narrow Grip Seated Row
Lever Alternating Narrow Grip Seated Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Lever Alternating Narrow Grip Seated Row demonstration · © GymiaFit
Lever Alternating Narrow Grip Seated Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Leverage Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Lever Alternating Narrow Grip Seated Row step by step
- 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 — questions
What muscles does the Lever Alternating Narrow Grip Seated Row work?
The Lever Alternating Narrow Grip Seated Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Lever Alternating Narrow Grip Seated Row?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Lever Alternating Narrow Grip Seated Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lever Alternating Narrow Grip Seated Row?
Lever Bent-over Row With V-bar, Lever High Row, Lever Narrow Grip Seated Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lever Alternating Narrow Grip Seated Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.