It works several important back muscles: the lats (latissimus dorsi), traps (trapezius), and rhomboids.

This exercise helps you get stronger in your upper body.

Doing this exercise can improve your posture. Good posture helps you stand and sit up straight, which is important for your health and how you look.

It helps create a balanced physique. This means it strengthens your back muscles, which helps even out your body's strength and shape.

This exercise is good for people of all fitness levels, from beginners to advanced weightlifters.

Because it uses only one arm at a time, it can help correct muscle imbalances between your left and right sides.

The neutral grip (palms facing each other) is gentler on your wrists than other grips.

It works your back muscles, making you stronger overall.

It helps your posture.

Stronger back muscles help keep your spine straight.

It improves your balance.

It uses your core muscles, which helps you stay steady when you lift things.

It helps if one side of your body is stronger than the other.

You work each arm separately, so you can make both sides equally strong.

Adjust the seat so the handle is about the same height as your waist. This should feel comfortable for you.

Grab the handle with your palms facing each other. This is called a neutral grip.

Keep your back straight but lean back a little. Don't slouch.

Pull the handle towards your body, keeping your elbow close to your side. Imagine you're pulling the handle into your stomach.

At the end of the pull, squeeze your shoulder blades together. Try to feel your back muscles working.

Slowly let the handle go back to the starting position. Don't just drop it; control the weight.

To get the most out of this exercise, really focus on feeling your back muscles working. Think about the movement and how your muscles are working.

Lever Bent-Over Row: This exercise is similar to the seated row, but you stand and bend over. This lets you move your arms further and use more of your core muscles.

Lever T-Bar Row (Plate Loaded): This row uses a T-shaped bar with weights. It's good for building overall back strength because you can lift heavier weights.

Cable Seated One-Arm Alternate Row: This exercise lets you work each side of your back separately. This helps make sure both sides are equally strong and also uses your core for balance.

Each of these exercises is a bit different, so trying them all can help you find what works best for you. Variety keeps your workouts interesting and helps you build a well-rounded back.

* Lever Neutral Grip Seated Row: This row uses a comfortable hand position, working your back muscles (lats, traps, rhomboids) and improving posture. It's great for overall back strength.

* Lever Bent Over Row: You bend at your waist for this one. It builds strong back muscles (lats and traps) and a strong core. This helps with everyday movements and good posture.

* Lever High Row: This targets the upper back and shoulders, giving a different workout. It helps build muscle in the upper back.

* Lever Assisted Chin-Up: This is like a chin-up but easier. It's good for beginners and helps build the same muscles as the rows, getting you ready for harder chin-ups.

Choose the right row for your goals:

* Want stronger back muscles overall? Try the Neutral Grip Seated Row or Bent Over Row.

* Need to improve your upper back and shoulders? The High Row is a good choice.

* Working on your chin-up strength? Start with the Assisted Chin-Up.

* Remember to listen to your body and don't push yourself too hard when starting out. Good form is more important than how many reps you do.

Don't use too much weight: Start with a light weight to learn the correct way to do the exercise before trying heavier weights. This prevents injury and builds good habits.

Use your back and shoulders, not just your arms: Pulling with only your arms can hurt your back. Use your back and shoulder muscles to do most of the work.

Don't rush: Do the exercise slowly and carefully. This helps you use the muscles you should be using and makes the exercise more effective.

This exercise helps build strong back muscles. Strong back muscles are important for lifting things and for everyday activities like bending and reaching.

It improves your posture by strengthening the muscles that support your spine. Good posture helps you stand and sit up straight, reducing back pain.

Using just one arm at a time helps balance your strength on both sides of your body. This prevents muscle imbalances and keeps your body working evenly.

The neutral grip (palms facing each other) is easier on your wrists than other grips. This makes the exercise more comfortable and reduces the risk of injury.

You can easily adjust the weight to match your fitness level. This means you can start slowly and gradually increase the challenge as you get stronger.

It's a seated exercise, making it a good option for people with some lower back problems. It puts less stress on your lower back compared to some standing exercises.

Adding this exercise to your workout routine can make a real difference in your upper body strength and overall fitness. You'll feel stronger and more confident.