Back · Leverage Machine
Plate Loaded Lever Single Arm Neutral Grip Seated Row
How to do the plate loaded lever single arm 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
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at the plate-loaded leverage machine and brace your chest against the pad. Grip one neutral handle and row it toward your hip, driving your elbow down and back, then return under control.
- 1Feel your lat contract as you pull the handle toward your hip
- 2Keep your chest pinned to the pad to isolate the working side
- 3Squeeze your shoulder blade toward your spine at the end range
Common mistakes
- Avoid twisting your torso or rotating off the pad
- Do not shrug the shoulder or bend your wrist
- Avoid yanking the weight; control the return
Muscles worked
The plate loaded lever single arm neutral 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
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the plate loaded lever single arm 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.