Lever Single-Arm High Lateral Row

1. Adjust the seat: Adjust the seat of the lever machine so that your upper arm is roughly parallel to the floor when you grip the handle. Ensure the weight is properly set for your fitness level.

2. Position yourself: Sit down on the machine's bench and place your non-working hand on the thigh pad or the handle provided for support. Your feet should be flat on the floor, and your torso should be upright.

3. Grip and initial position: Grasp the lever handle with your working arm. Your grip should be firm with your palm facing inwards.

4. Prepare to row: Brace your core and keep your back straight, slightly retract your shoulder blades to prepare for the row.

5. Execute the row: Exhale as you pull the handle towards your body in a lateral motion, focusing on squeezing your shoulder blades together while keeping your elbow pointed outward and away from the body.

6. Pull and position: Pull the handle toward your upper waist, keeping your wrist straight and aligned with your forearm.

7. Pause and release: Pause at the contracted position for a moment and then slowly release the handle back to the starting position, inhaling as you do so.

8. Complete repetitions and switch arms: Complete the desired number of repetitions before switching arms.

Tips: Keep your motions controlled, avoiding any jerky movements. Do not over-rotate your torso during the pull; movement should be focused on the arm and back. Avoid using too much weight which might lead to poor form and potential injury.