Back · Leverage Machine
Plate Loaded Lever Pronated Grip Seated Row
How to do the plate loaded lever pronated 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 a plate-loaded row machine with your chest against the pad and grasp the handles with a pronated (overhand) grip. Brace your core and pull the handles toward your torso by driving your elbows back, then return under control to a full stretch.
- 1Mid-back and lats driving the pull
- 2Shoulder blades retracting as you row
- 3Constant tension through a controlled return
Common mistakes
- Don't heave with your torso or momentum
- Avoid shrugging the shoulders up
- Don't let the weight yank your arms forward
Muscles worked
The plate loaded lever pronated grip seated row mainly works the lats and mid traps, with the biceps, rear delts, and forearms assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever pronated 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.