Lever Reverse-Grip High Row
Strengthen your back with the Lever Reverse-Grip High Row! Target upper back muscles with controlled, effective movements.
The Lever Reverse-Grip High Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: high row machine.
Required Equipment
Lever Reverse-Grip High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Lever Reverse-Grip High Row Variations and Alternatives
How to do the Lever Reverse-Grip High Row
Lever Reverse Grip High Row
Starting Position
Adjust the Machine: Set the seat height so that when you sit, the handles are at about chest level. Adjust the weight according to your fitness level.
Sit Down: Position yourself on the machine with your back straight and feet flat on the ground.
Grip the Handles: Grab the handles using a reverse grip (palms facing you). Your hands should be approximately shoulder-width apart.
Movement Instructions
Engage Your Core: Keep your core tight and maintain a straight posture throughout the exercise.
Begin the Row: Pull the handles towards your body, focusing on driving your elbows back. Keep your elbows close to your sides as you pull.
Squeeze at the Top: When the handles are near your chest, squeeze your shoulder blades together and hold for a moment.
Return to Starting Position: Slowly extend your arms back to the starting position, maintaining control throughout. Do not let the weights rest completely before starting the next repetition.
Tips
Breathe out as you pull the handles towards you, and breathe in as you return to the starting position.
Avoid using momentum; focus on a smooth and controlled motion.
Adjust the weight as needed to ensure you can complete your sets with good form.
Repetitions
Aim for 8-12 repetitions for 3 sets, resting 1-2 minutes between sets.
Lever Reverse-Grip High Row FAQs
What muscles does the Lever Reverse-Grip High Row work?
The Lever Reverse-Grip High Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lever Reverse-Grip High Row?
High row machine.
Is the Lever Reverse-Grip 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 Reverse-Grip High Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Reverse-Grip High Row variations and alternatives?
Similar exercises include the Alternating Lever Pullover, Lever Seated Single-Arm Narrow-Grip Row, Lever Bent-Over Low Row and Lever Neutral-Grip Bent-Over Row.
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