Movement overview

The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.

Step-by-step cues

1. Adjust the seat height of the lever machine so that the handle is at shoulder level when seated.
2. Sit down and brace your feet firmly on the footrest or floor.
3. Grasp the handle with one hand using a neutral grip (palm facing inward).
4. Keep your chest pressed against the pad and maintain a straight back.
5. Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
6. Pause briefly at the peak contraction while squeezing your back muscles.
7. Slowly extend your arm to return to the starting position, maintaining control throughout.
8. Complete the desired number of repetitions before switching to the other arm.

Technical tips

• Focus on pulling with your back muscles rather than your arm to maximize engagement.
• Keep your core tight to prevent unnecessary movement or twisting during the exercise.
• Maintain a slow and controlled tempo, especially during the eccentric phase when lowering the weight.
• Ensure that your shoulder blade moves naturally with each repetition to enhance muscle activation.
• Avoid locking out your elbow completely at the end of each repetition to keep tension on the muscles.
• Use a full range of motion for optimal muscle development and flexibility.