Back · Leverage Machine
Plate Loaded Lever Neutral Grip Seated Row
How to do the plate loaded lever neutral grip seated row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at the plate-loaded leverage row with your chest against the pad and grip both neutral handles. Pull the handles toward your torso by driving your elbows back, then return under control.
- 1Sit tall and pull toward your torso, feeling your lats and mid-back work
- 2Initiate by retracting your shoulder blades and driving your elbows back
- 3Squeeze at the end of the row and control the return
Common mistakes
- Do not lean back hard or use your torso for momentum
- Avoid shrugging your shoulders or rounding your back
- Do not let the weight pull you forward off the pad
Muscles worked
The plate loaded lever neutral grip seated row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever neutral grip seated row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.