Lever High Row
Build a stronger back with Lever High Rows! Target your lats and upper back for a powerful, sculpted physique.
The Lever High Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: high row machine.
Required Equipment
Lever High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Lever High Row Variations and Alternatives
How to do the Lever High Row
Lever High Row Instructions
Positioning
Sit on the Machine: Adjust the seat height so that your feet are flat on the floor and your knees are aligned with the pivot point of the machine.
Set the Weight: Choose a suitable weight for your fitness level by adjusting the weight plates on the machine.
Grip the Handles: Grasp the handles with both hands, ensuring a neutral grip (palms facing each other). Your arms should be fully extended in front of you.
Movement
Starting Position: Sit upright with your back against the support pad. Keep your core engaged and your shoulders relaxed.
Pull the Handles: Begin the movement by pulling the handles back towards your chest. Focus on using your back muscles to perform the pull, rather than your arms.
Retract Your Shoulder Blades: As you pull, squeeze your shoulder blades together. This will help engage your upper back effectively.
Control the Motion: Slowly return to the starting position, allowing your arms to fully extend without locking your elbows. Maintain control throughout the movement.
Repetition: Repeat the pulling movement for your desired number of repetitions, ensuring to maintain proper form throughout.
Tips for Beginners
Start with a light weight to master the form before increasing resistance.
Keep your back straight and avoid using momentum to pull the handles.
Breathe out as you pull the handles in and breathe in as you return to the starting position.
Lever High Row FAQs
What muscles does the Lever High Row work?
The Lever High Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lever High Row?
High row machine.
Is the Lever High Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever High Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever High Row variations and alternatives?
Similar exercises include the Lever Front, Machine Cardio Rowing, Alternating Lever Pullover and Lever Seated Single-Arm Narrow-Grip Row.
Training calculators
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