lever seated row

Adjust the seat height and footrests to a comfortable position.

Sit on the machine with your chest against the pad and your feet on the footrests.

Grasp the handles with an overhand grip, shoulder-width apart.

Keep your back straight and your core engaged.

Pull the handles towards your body, squeezing your shoulder blades together.

Pause for a moment at the peak of the movement.

Slowly release the handles and return to the starting position.

Repeat for the desired number of repetitions.