Smart Workout Diary

Incline Lever Row Machine

The incline lever row machine is a chest-supported pulling exercise performed on a selectorized or plate-loaded lever machine. It primarily trains the upper back and lats, with the biceps and rear shoulders assisting. It supports back strength, muscular development, and controlled horizontal pulling technique.

Demonstration

Incline Lever Row Machine — demonstration 1
Incline Lever Row Machine — demonstration 2

Instructions

  1. Adjust the machine so the chest pad supports your sternum comfortably and the handles can be reached with straight, relaxed arms.
  2. Set your position with your feet stable on the platform, chest against the pad, and a neutral spine. Grip the handles firmly without shrugging.
  3. Start the pull by drawing your shoulder blades slightly back and down, then pull the handles toward your lower ribs or upper waist.
  4. Finish under control with elbows traveling back close to your sides. Keep your chest on the pad and avoid swinging or driving with the lower back.
  5. Return slowly until your arms are nearly straight and your shoulders can move forward naturally without losing posture. Repeat for the planned repetitions.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Choose resistance that allows a smooth return and does not pull your chest away from the pad.
  2. Lead with the elbows. Think about bringing your elbows back rather than curling the handles with your hands.
  3. Keep the neck relaxed. Avoid craning the head forward or shrugging toward the ears during the pull.
  4. Breathe steadily. Exhale as you pull and inhale as you return under control.
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