Lever Single Arm Reverse Grip High Row
Lever Single Arm Reverse Grip High Row Exercise Description
The lever single arm reverse grip high row is a unilateral pulling exercise performed on a plate‑loaded leverage machine. Using an underhand (supinated) grip, you’ll pull from a high handle position down and back, emphasizing shoulder extension/adduction with scapular retraction and depression. Primary movers include the latissimus dorsi and teres major, with strong contribution from the middle and lower trapezius and rhomboids for scapular control; the posterior deltoid and elbow flexors (biceps brachii, brachialis) assist. The fixed lever arc supports a consistent path, allowing you to focus on smooth scapulohumeral rhythm and torso stability. This variation helps reinforce a neutral spine, controlled shoulder mechanics, and even side‑to‑side pulling coordination without momentum.
- 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: Iliocostalis, Longissimus, Multifidus, Rectus Abdominis, 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, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever Single Arm Reverse Grip High Row Exercise
‘- Adjust the seat and any chest pad so the working-side handle starts slightly above shoulder level with your arm extended but not locked.
– Sit tall with feet flat, ribs stacked over pelvis, and a neutral spine; lightly brace your midsection.
– Grip the working handle underhand (palm up). Use the non‑working hand on the support handle for stability.
– Set the shoulder: gently depress and retract the scapula without shrugging.
– Initiate the pull by driving the elbow down and back along the machine’s arc, keeping the forearm roughly vertical and the wrist neutral.
– Keep the chest lifted and head neutral; avoid torso rotation or leaning.
– Pull until the upper arm is in line with the torso (or a comfortable end range) while maintaining scapular depression/retraction.
– Pause briefly under control; do not jerk or bounce at the end.
– Return slowly, allowing the elbow to travel forward and the scapula to protract smoothly, without letting the shoulder roll anteriorly.
– Maintain even pressure through both feet and steady contact with the seat/pad throughout.
– Switch arms and repeat the same setup and execution cues.
Lever Single Arm Reverse Grip High Row Tips
‘- Adjust the seat and chest pad so the working handle starts slightly above shoulder level with your arm extended but not locked.
– Sit tall with feet flat, ribs stacked over pelvis, and maintain a neutral spine with a light midsection brace.
– Grip the working handle underhand (palm up) and use your non‑working hand on the support handle for stability.
– Gently depress and retract your working‑side scapula to set the shoulder without shrugging.
– Initiate the pull by driving your elbow down and back along the machine’s arc.
– Keep your forearm roughly vertical and your wrist neutral as you pull.
– Maintain a lifted chest and neutral head, avoiding torso rotation or leaning.
– Pull until your upper arm is in line with your torso (or a comfortable end range) while keeping the scapula depressed and retracted.
– Pause briefly at the end of the pull under control; avoid jerking or bouncing.
– Return slowly, letting the elbow travel forward and the scapula protract smoothly without the shoulder rolling anteriorly.
– Keep even pressure through both feet and steady contact with the seat/pad, then switch arms and repeat the same setup and execution cues.
Lever Single Arm Reverse Grip High Row Beginner Introduction
The lever single arm reverse grip high row is a single‑side rowing movement done on a plate‑loaded lever machine with a palm‑up hand position. One arm works at a time, drawing a high handle downward and slightly back, so the arm and shoulder move in a smooth, guided arc. This emphasizes controlled motion of the shoulder and shoulder blade while the torso stays steady against the machine’s pads.
Because of this setup, the exercise strongly targets the lats and upper back, with help from the rear shoulder and biceps. The guided lever path encourages fluid coordination between the arm and shoulder blade and supports calm, stable body positioning rather than swinging or heaving the weight. This makes it useful for lifters who want more even strength from side to side, along with consistent pulling mechanics and a solid, neutral posture during rowing‑style movements.