Lever One Arm Lateral High Row
Lever One Arm Lateral High Row Exercise Description
The Lever One Arm Lateral High Row is a unilateral pulling exercise performed on a plate‑loaded or leverage machine. It targets the latissimus dorsi and teres major through shoulder extension and adduction, with strong assistance from the posterior deltoid, rhomboids, and middle–lower trapezius via scapular retraction and depression. The elbow flexors (biceps brachii and brachialis) assist at the elbow. Working one side at a time helps address left–right discrepancies and encourages precise scapulohumeral rhythm. The high handle path emphasizes driving the elbow down and back toward the hip rather than straight behind the body, promoting lat engagement while keeping the shoulder centrated. The machine’s guided arc supports consistent resistance and stable torso positioning when performed with a neutral spine and chest contact on the pad.
- Muscle Groups: Back, Lats
- Target Muscles: Latissimus Dorsi, Teres Major
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Infraspinatus, Longissimus, Subscapularis, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Lever One Arm Lateral High Row Exercise
‘- Adjust the seat so the working-side handle starts slightly above shoulder level when you’re seated with chest lightly against the pad and feet flat.
– Grip the handle firmly with a neutral wrist; keep ribs stacked, spine neutral, and head aligned (no forward head).
– Set the shoulder by drawing the scapula gently down and back without shrugging.
– Initiate the pull by leading with the elbow; drive it down and back toward the hip, keeping the forearm roughly vertical.
– Continue until the upper arm nears the side of your torso and the scapula finishes retracted and depressed—avoid cranking the elbow excessively past the body.
– Keep the nonworking side and torso quiet; resist trunk rotation or leaning.
– Pause briefly with control, then return along the same path, allowing the arm to straighten while maintaining shoulder control.
– At the top, permit only a controlled reach; avoid protraction that lifts or tilts the shoulder forward.
– Maintain even contact with the chest pad, relaxed neck, and level shoulders throughout.
– Stop the set immediately if you feel pinching in the front of the shoulder or lose scapular control.
Lever One Arm Lateral High Row Tips
‘- Adjust the seat so the working-side handle starts slightly above shoulder level with your chest lightly against the pad and feet flat.
– Keep your ribs stacked, spine neutral, and head aligned; avoid jutting your head forward.
– Grip the handle firmly with a neutral wrist.
– Set the shoulder by gently drawing the scapula down and back without shrugging.
– Initiate the pull by leading with the elbow, driving it down and back toward the hip while keeping the forearm roughly vertical.
– Pull until the upper arm nears the side of your torso and the scapula finishes retracted and depressed; avoid cranking the elbow excessively past your body.
– Keep the nonworking side and torso quiet, resisting trunk rotation or leaning.
– Pause briefly with control at the bottom, then return along the same path, allowing the arm to straighten while maintaining shoulder control.
– At the top, allow only a controlled reach and avoid protraction that lifts or tilts the shoulder forward.
– Maintain even contact with the chest pad, a relaxed neck, and level shoulders throughout, and stop the set immediately if you feel pinching in the front of the shoulder or lose scapular control.
Lever One Arm Lateral High Row Beginner Introduction
The Lever One Arm Lateral High Row is a machine-based pulling movement performed one side at a time on a plate-loaded or lever-style unit. With the chest resting against the pad and the arm starting high, the handle travels through a smooth, preset path. This setup encourages a strong stretch at the top and a powerful pull as the elbow travels down and slightly back toward the hip. The motion mainly challenges the lats, while the shoulders, upper back, and biceps contribute throughout the pull.
Because only one arm works at a time, each side of the back receives dedicated attention, which can highlight and address strength or control differences. The chest support and fixed arc promote a steady torso and consistent resistance, emphasizing controlled shoulder blade movement rather than momentum. The result is a rowing pattern that blends back strength with careful shoulder positioning, offering a structured way to train the pulling muscles while reinforcing smooth, coordinated upper-body mechanics.