Back · Machines
Lever High Row
The lever high row is a machine-based compound pulling movement designed to target the upper back musculature. It emphasizes the rhomboids, middle and lower trapezius, and rear deltoids, making it an effective choice for building back thickness in the middle of a pulling workout.
How to do it
- Stand or sit at the high row machine, adjusting the seat or standing platform as needed.
- Grasp the handles with your palms facing each other.
- Lean slightly forward from your hips, keeping your back straight.
- Inhale and brace your core. Exhale as you pull the handles towards your upper abdomen, driving your elbows back.
- Squeeze your shoulder blades together at the end of the movement.
- Focus on using your upper back muscles, particularl y your traps and rear deltoids.
- Slowly release the handles back to the starting position, controlling the movement and feeling the stretch in your upper back.
Common mistakes
- Leaning back excessively during the pull uses momentum, taking tension off the upper back and straining the lower spine.
- Shrugging your shoulders upward shifts the workload to the neck and upper traps instead of the mid-back musculature.
- Pulling primarily with the biceps rather than driving the elbows back limits scapular retraction and leads to premature arm fatigue.
Tips
- Depress your shoulder blades before initiating the pull to ensure the tension stays on the mid and upper back.
- Focus on leading the movement with your elbows, driving them backward and slightly out to the sides.
- Hold the peak contraction for one second to maximize engagement across the shoulder blades.
Sets and reps
For muscle building, aim for 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest between sets. If focusing on muscular endurance, use 12 to 15 repetitions with roughly 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the best alternative if the lever high row machine is unavailable?
A chest-supported dumbbell row with flared elbows or a wide-grip high cable row serves as an effective substitute.
Is the lever high row safe for the lower back?
The machine stabilization significantly reduces lumbar strain compared to free-weight rows, but you should stop and consult a specialist if you experience sharp pain.
