Movement overview

The Lever High Row is a strength training exercise targeting the upper back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It utilizes a lever machine to provide a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is ideal for developing back width and thickness.

Step-by-step cues

1. Adjust the seat height so that the handles are at shoulder level when seated.
2. Sit down on the machine with your chest against the pad and feet flat on the floor.
3. Grasp the handles with an overhand grip, keeping your arms fully extended.
4. Engage your core and keep your back straight throughout the movement.
5. Pull the handles towards your chest by retracting your shoulder blades and bending your elbows.
6. Pause briefly at the top of the movement, squeezing your shoulder blades together.
7. Slowly return to the starting position by extending your arms fully.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your chest remains in contact with the pad to maintain proper form.
• Focus on using your back muscles rather than your arms to pull the weight.
• Keep a controlled tempo, avoiding any jerking or swinging motions.
• Exhale as you pull the handles towards you and inhale as you return to the starting position.
• Adjust the weight to ensure you can perform each repetition with proper form without straining.
• Maintain a slight bend in your elbows at full extension to keep tension on the muscles.