Lever Selectorized


  • Lever (selectorized)

    • A) Seated High Row

      • 1) Alternating

      • 2) Alternative Machine



    • B) Seated Row

      • Wide Grip



    • C) Seated Row (no chest pad)

      • Straight Back



    • D) Underhand Seated Row

      • 1) Alternative machine

      • 2) Alternating






 

A) Seated High Row:
Preperation:
After taking seat,you need to place your chest against pad. Secondly, hold the handles of lever with your overhand grip.

Execution:
You have to complete the execution process properly to get best result. However, you have to pull the lever back until the elbows get behind back position and the shoulders get pulled back. You have to return until the shoulders become stretched forward and arms get extended. Do over the whole procedure until you are done.

A.1) Alternating:
Preperation:
After taking seat,you need to place your chest against pad. Secondly, hold the handles of lever with your overhand grip.

Execution:

The process is almost same with seated high row. Just the difference is you have to do it with one hand each time.
You have to pull one lever back, grasping with left arm, until the elbow gets behind back position and the shoulder gets pulled back. Secondly, get back it until the shoulder becomes stretched forward and arm gets extended. Do the same thing with right arm. Then repeat the entire process.

A.2) Alternative Machine:
Preperation:
Have your seat in such a way that things are set under pad. Now you need to hold lever handles above and lean forward.

Execution:
Lean back a bit with dragging down the lever. Lift your chest a little whenever your elbows go to sides. You have to get the shoulders and elbows back at the same time. Now complete the step returning but make sure that body and shoulders get stretched forward and arms in extended mode. Do over.

B. Seated Row


Preperation:
Have your seat in such a way that things are set under pad. If the foot lever is available, push it. Hold grip handles of Grasp narrower parellel.

Execution:
You have pull the lever back, grasping with left arm, until the elbows get behind back position and the shoulders get pulled back. You need to return until the shoulders become stretched forward and arms get extended. Do over.

B.1) Wide Grip

Preperation:
Have your seat in such a way that things are set against pad. Secondly, hold the handles of outer lever with your overhand grip.

Execution:

You need to pull the lever back until the elbows get behind back position and the shoulders get pulled back. Then, get back it until the shoulder becomes stretched forward and arm gets extended.

C. Seated Row (no chest pad)

Preperation:
Grab the seat. Hold handles by each hand. You need to position your feet on vertically sloping platform. Bending your knees slightly, slide hips back.

Execution:
You need to pull handles to midriff while leveling torso upright. Get shoulders backward and chest forward while bending back. Then, get back it until the shoulder becomes stretched forward and arm gets extended and lower back should be moved forward. Do over.

C.1) Straight Back

Preperation:
Place your feet on platform and take seat. Hold handles by each hand. Bending your knees slightly, you need to place torso upright.

Execution:
Drag handles towards body. By bending back, lift chest and drag shoulders back at the same time. After that, return until the shoulder becomes stretched forward and arm gets extended and the back gets straight. Repeat the whole procedure.

D. Underhand Seated Row

Preperation:
Have your seat in such a way that chest is set against pad. Secondly, hold the handles with your underhand grip.

Execution:
You need to pull the lever handles back until the elbows get behind back position and the shoulders get pulled back. Then, get back it until the shoulder becomes stretched forward and arm gets extended. Repeat the whole process.

D.1) alternative machine

Preperation:
Have your seat in such a way that chest is set against pad. Secondly, hold the handles with your underhand grip.

Execution:
You need to pull the levers back until the elbows get behind back position and the shoulders get pulled back. Then, get back it until the shoulder becomes stretched forward and arm gets extended. Do over the whole process.

D.2) Alternating


Preperation:
Have your seat in such a way that chest is set against pad. Secondly, hold the handles with your underhand grip.
Execution:
You need to drag the handle of one lever back until elbow get behind back position and shoulder get pulled back. Then, return it until the shoulder becomes stretched forward and arm gets extended. Repeat the whole process with another arm interchanging between sides.