Lever Single-Arm Reverse-Grip High Row
Build a stronger back with the Lever Single-Arm Reverse-Grip High Row! Target your upper back and biceps for maximum muscle growth.
The Lever Single-Arm Reverse-Grip High Row is a compound exercise that mainly works the back, shoulders and biceps, with help from the traps. You'll need: high row machine or weight plates.
Required Equipment
Lever Single-Arm Reverse-Grip High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lever Single-Arm Reverse-Grip High Row Variations and Alternatives
How to do the Lever Single-Arm Reverse-Grip High Row
Lever Single Arm Reverse Grip High Row
Adjustable seat (if applicable)
Setup/Positioning
Adjust the Seat: Set the seat height so that the handles are at about chest level when you are seated.
Sit Down: Position yourself on the seat with your feet flat on the ground and your knees under the knee pads, if available.
Grip the Handles: Grasp the handle with your palm facing up (reverse grip). Ensure that your elbow is bent and positioned close to your body.
Movement Instructions
Starting Position: Sit tall with your back straight, chest up, and shoulder blades pulled back. Your starting position should have your arm extended and the handle at shoulder height.
Pulling Phase:
Engage your core and begin pulling the handle towards your body.
Keep your elbow close to your sides as you pull.
Focus on squeezing your shoulder blades together as you draw the handle towards your midsection.
Peak Contraction: At the end of the pull, your elbow should be behind your back, and the handle should be close to your torso. Hold this position for a brief moment to maximize muscle contraction.
Lowering Phase: Slowly extend your arm back to the starting position, allowing the handle to return to the original position. Maintain control throughout this movement.
Repeat: Perform the desired number of repetitions before switching to the other arm.
Tips for Beginners
Start with a light weight to master the form before increasing resistance.
Maintain a steady and controlled tempo to maximize effectiveness and avoid injury.
Focus on engaging the back muscles rather than relying on the arms alone.
Keep your neck relaxed and avoid hunching your shoulders throughout the exercise.
Lever Single-Arm Reverse-Grip High Row FAQs
What muscles does the Lever Single-Arm Reverse-Grip High Row work?
The Lever Single-Arm Reverse-Grip High Row mainly works the back, shoulders and biceps, with help from the traps. The main muscles are the latissimus dorsi, posterior deltoid and biceps brachii.
What equipment do you need for the Lever Single-Arm Reverse-Grip High Row?
High row machine or weight plates.
Is the Lever Single-Arm 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 Single-Arm Reverse-Grip High Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Single-Arm Reverse-Grip High Row variations and alternatives?
Similar exercises include the Bodyweight Door Handle Row, Alternating Lever Bicep Curl, Alternating Lever Pullover and Lever Seated Single-Arm Narrow-Grip Row.
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