Lever One Arm Lateral High Row
Lever One Arm Lateral High Row Exercise Description
The Lever One Arm Lateral High Row is a unilateral machine row that emphasizes a high-to-low pulling path. It primarily targets the latissimus dorsi, with strong assistance from the middle and lower trapezius, rhomboids, and posterior deltoid; the biceps and forearm flexors assist the pull. Using a leverage machine with a chest pad helps keep the torso stable so you can focus on scapular retraction and depression while driving the elbow down and back. Training one side at a time allows you to concentrate on each shoulder blade’s motion and maintain consistent range of motion side to side. Keep a neutral spine, ribs down, and avoid shrugging to direct the work to the back rather than the upper traps.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Flexor Digitorum Superficialis, Multifidus, Transversus Abdominis
- 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
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
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 your arm is straight.
– Sit tall with your chest lightly on the pad, feet flat, and core braced; keep a neutral neck.
– Grip the working handle with a full grip; hold the support handle with the opposite hand.
– Pack the shoulder (gentle down-and-back) without arching your low back.
– Initiate the pull by drawing the shoulder blade down and back, then drive the elbow down and behind the torso along the handle’s path.
– Keep the wrist neutral and forearm relaxed; avoid curling the weight with the biceps.
– Stop when the upper arm is near the side of your torso without shrugging or jutting the shoulder forward.
– Control the return, allowing the arm to straighten while keeping the shoulder stable—no torso twisting or bouncing.
– Maintain contact with the chest pad and a steady head position throughout.
– Breathe out as you pull; breathe in as you return to the start.
Lever One Arm Lateral High Row Tips
‘- Adjust the seat so the working-side handle starts slightly above shoulder level when your arm is straight.
– Sit tall with your chest lightly on the pad, feet flat, core braced, ribs down, and neck neutral.
– Use a full grip on the working handle and hold the support handle with the opposite hand to stay stable.
– Gently pack the shoulder down and back before pulling, without arching your low back.
– Initiate the pull by drawing the shoulder blade down and back, then driving the elbow down and behind your torso along the handle’s path.
– Keep your wrist neutral and forearm relaxed so you’re not curling the weight with your biceps.
– Stop the pull when your upper arm is near the side of your torso, avoiding shrugging or jutting the shoulder forward.
– Control the return, letting the arm straighten while keeping the shoulder stable and avoiding torso twisting or bouncing.
– Maintain contact with the chest pad and a steady head position throughout the movement.
– Train one side at a time with the same range of motion to match shoulder blade motion and consistency side to side.
Lever One Arm Lateral High Row Beginner Introduction
The Lever One Arm Lateral High Row is a single‑arm pulling exercise performed on a leverage machine with chest support. The handle starts above shoulder height and travels downward and backward in a sweeping path, giving the movement a distinctive high-to-low row feel. The main work is done by the lats, while the upper back and rear shoulder area contribute strongly, with the arms and forearms assisting the pull.
Because the torso rests against a pad, the trunk stays quiet and the effort centers on the working side of the back. The motion highlights controlled movement of the shoulder blade as it glides down and in toward the spine while the elbow moves behind the body. Training one arm at a time encourages similar range of motion and shoulder blade patterning between the left and right sides. The exercise is typically performed with smooth, deliberate reps and a steady breathing rhythm, exhaling during the effort phase and inhaling as the arm returns.