The Lever One Arm Lateral High Row exercise is a unilateral exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and rear deltoids. It also engages the biceps and forearms to a lesser extent.
How to perform
To perform the Lever One Arm Lateral High Row exercise, follow these step-by-step instructions:1. Adjust the lever arm of the machine so that the handle is at chest height.
2. Stand facing the machine with your feet shoulder-width apart and knees slightly bent.
3. Grasp the handle with one hand, keeping your arm straight but not locked out.
4. Keeping your core engaged and back straight, pull the handle towards your side by bending your elbow and squeezing your shoulder blade towards your spine.
5. Pause at the top of the movement and squeeze your back muscles for a count of one.
6. Slowly lower the handle back to the starting position, fully extending your arm.
7. Repeat for the desired number of repetitions on one side before switching to the other side.
Tips:
- Keep your core engaged throughout the exercise to maintain stability and prevent excessive twisting or swaying.
- Focus on squeezing your shoulder blade towards your spine to fully engage the muscles of the upper back.
- Control the movement and avoid using momentum to lift the weight.
- Make sure to use an appropriate weight that challenges you without compromising form.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.