Form cues
- Chest stays on pad
- Drive elbows back
- Squeeze shoulder blades
- Control the return
Exercise
Lever High Row
Back, leverage machine
A chest-supported machine row that trains the upper back by pulling handles from in front of you toward your torso.
Target: upper back. Also works: biceps, rear deltoids.
Steps
- Adjust the seat so the handles start around upper-chest height when you sit down.
- Sit with your chest firmly against the pad and place your feet flat on the platform.
- Grab the handles with an overhand grip and straighten your arms without lifting your chest off the pad.
- Pull the handles back toward your upper ribs by driving your elbows down and back.
- Squeeze your shoulder blades together at the end of the pull.
- Return the handles forward under control until your arms are straight again.
Common mistakes
- Shrugging the shoulders up toward the ears as you pull
- Leaning off the chest pad to move the weight
- Letting the handles slam forward between reps
- Bending the wrists back instead of keeping them neutral
Breathing
Exhale as you pull the handles toward you, and inhale as you return to the starting position.
In the app, search for Lever High Row and add it to a workout.