Back · Leverage Machine
Plate Loaded Lever Supinated Grip Seated Row
How to do the plate loaded lever supinated 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 feet braced. Grip the handles with your palms facing up and pull them toward your waist, driving your elbows back and down. Squeeze your back at the end, then return under control.
- 1Lats and mid-back pulling the handles toward your waist
- 2Elbows driving back and down along your sides
- 3Squeeze at the end with biceps assisting through the supinated grip
Common mistakes
- Leaning back to heave the weight
- Shrugging your shoulders toward your ears
- Rounding your back as you return the handles
Muscles worked
The plate loaded lever supinated 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 supinated 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.