Lever Seated Row
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Pengantar untuk Lever Seated Row
The Lever Seated Row is a strength-building exercise that primarily targets the muscles in the back, shoulders, and arms, providing a comprehensive upper body workout. It's suitable for both beginners and advanced fitness enthusiasts due to its adjustable resistance level. This exercise is particularly beneficial for individuals seeking to improve their posture, boost upper body strength, and enhance muscle definition, making it an essential component of any balanced fitness routine.
Melakukan: Panduan Langkah demi Langkah Lever Seated Row
- Grasp the handles with a firm grip, keeping your hands shoulder-width apart and your palms facing each other.
- Keeping your back straight and your chest lifted, pull the handles towards your abdomen, squeezing your shoulder blades together at the end of the movement.
- Pause for a moment at the peak of the contraction, then slowly return the handles back to the starting position, ensuring your arms are fully extended but not locked at the elbows.
- Repeat this motion for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
Tips saat Melakukan Lever Seated Row
- Correct Posture: Maintain a straight back throughout the exercise. Avoid rounding your shoulders or leaning back as you pull the handles towards you, as this can put undue strain on your back and decrease the effectiveness of the exercise. Your chest should be firmly pressed against the pad at all times.
- Controlled Movement: Avoid using momentum to pull the handles towards you. Instead, use your back, shoulder, and arm muscles to control the movement. Pull the handles towards your abdomen, pause for a moment to squeeze your shoulder blades together, then slowly release the handles back to the starting position.
- Avoid Overextending: Don't extend your arms fully when returning to the starting position. This can
Lever Seated Row Pertanyaan Umum
Apakah pemula bisa melakukan Lever Seated Row?
Yes, beginners can do the Lever Seated Row exercise. However, it's important to start with a light weight to ensure correct form and avoid injury. It's also beneficial to have a trainer or experienced gym-goer check your form to make sure you're doing the exercise correctly. As with any new exercise, beginners should start slowly and gradually increase the weight and repetitions as their strength and endurance improve.
Variasi umum dari Lever Seated Row?
- The One-Arm Dumbbell Row involves using a bench for support, while rowing a single dumbbell, working one side of your body at a time.
- The Inverted Row is a bodyweight exercise where you position yourself under a bar, pulling your chest towards it.
- The T-Bar Row is a variation that uses a T-bar machine, allowing you to lift heavier weights with a neutral grip.
- The Cable Row is another variant, where you sit at a cable station and pull a cable attachment towards your body.
Latihan pelengkap yang baik untuk Lever Seated Row?
- The Lat Pulldown complements the Lever Seated Row by targeting the same primary muscle group, the latissimus dorsi, but from a different angle, which can help enhance muscle definition and strength.
- The Bent-Over Barbell Row is another exercise that complements the Lever Seated Row, as it also focuses on the back muscles, particularly the rhomboids and trapezius, improving overall back strength and posture.
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- Detailed guide for Lever Seated Row.