Lever Pronated Grip Seated Row Plate Loaded

Default prescription & biomechanics

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps, Rear Deltoid, Traps

Equipment

Machine

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Sit on the cable row bench with your feet against the footplates and knees slightly bent.
2. Grip the attachment and sit tall with a natural lumbar curve and shoulders down.
3. Pull the handle into your lower abdomen by driving your elbows backward, keeping your chest proud.
4. Pause for one second to pinch your shoulder blades together, then return under controlled 3-second eccentric tension.

Joint & safety considerations

No specific joint contraindications are flagged for Lever Pronated Grip Seated Row Plate Loaded. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Bent Over Row	Bands swap	Bands
Barbell Incline Row	Barbell swap	Barbell
Bodyweight Inverted Row	Bodyweight swap	Bodyweight
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.