Upper back exercise · leverage machine
Lever One Arm Lateral High Row
The lever one arm lateral high row is a leverage machine exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Leverage machine
- Body part
- Back
How to do the lever one arm lateral high row
- Adjust the seat height and position yourself facing the machine.
- Grasp the handle with one hand and keep your back straight.
- Pull the handle towards your body, keeping your elbow close to your side.
- Squeeze your back muscles at the top of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every machine exercise.
