Lever One Arm Lateral High Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever One Arm Lateral High Row is an isolation exercise primarily targeting the upper back, specifically the lats and traps, with secondary emphasis on the biceps. Performed on a leverage machine, this exercise involves pulling a single handle towards your body, engaging the upper back muscles to initiate the movement. The unilateral nature of the exercise helps improve muscle imbalances, allowing for a focused contraction of the targeted muscle group. It is an effective movement for building strength and definition in the upper back while also engaging the biceps as stabilizers throughout the pull.
How to Perform
Begin by standing upright with your feet about shoulder-width apart and a slight bend in your knees for stability.
Grip the handle of the leverage machine with one hand, ensuring your palm faces inward towards your body.
Hinge at the waist, keeping your torso aligned and maintaining a neutral spine, with your core muscles engaged to support your lower back.
Extend your arm straight down toward the machine, keeping a slight bend in your elbow for control, and ensuring your shoulder is relaxed and away from your ear.
Pull the handle upward and outward to the side, directing your elbow toward the ceiling while focusing on squeezing your upper back muscles.
At the peak of the movement, fully contract your upper back by bringing your shoulder blades together, feeling the activation of your lats and traps.
Slowly and with control, lower the weight back to the starting position, resisting gravity to maintain tension in the target muscles.
Perform the exercise for the prescribed number of repetitions on one side, then switch to the other side for a balanced workout.
Throughout the movement, ensure your posture remains correct, focusing on smooth, controlled motions and avoiding any jerking or swinging. This will help target the upper back effectively while minimizing risk of injury.
Tips
Always prioritize correct form and technique to maximize the effectiveness of the exercise and prevent injury.
Keep your core engaged to provide support and maintain stability throughout the movement, ensuring proper alignment.
Start with lighter resistance and gradually increase the weight as you become more accustomed to the exercise and build strength.
Perform the exercise on both sides to ensure even development of the muscles in your upper back and maintain muscle balance.
Include a variety of rowing exercises in your routine to target different muscles across the back, enhancing overall strength and definition.
Keep your shoulder blades retracted and pulled down throughout the entire movement to engage the back muscles fully.
Control the tempo of the exercise, focusing on slow, deliberate motions to maintain tension in the muscles and avoid rushing.
Maintain a neutral spine position to protect your lower back and avoid any unnecessary strain during the movement.
Focus on deep, steady breathing: exhale as you lift the weight and inhale as you return it to the starting position.
Pay attention to your body’s signals, and if you feel any pain or discomfort, stop and rest to prevent injury.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the weight. Keep the movement slow and controlled to ensure that the upper back muscles are doing the work instead of relying on momentum.
Don’t Arch Your Lower Back: Maintain a neutral spine throughout the exercise. Arching your back puts unnecessary strain on your lower back, increasing the risk of injury and reducing the focus on your upper back muscles.
Don’t Shrug Your Shoulders: Keep your shoulders down and away from your ears throughout the movement. Shrugging your shoulders takes the emphasis off the lats and traps and places unnecessary stress on your neck.
Avoid Overextending the Arm: Don’t let your arm fully extend too far down, which can compromise your shoulder joint. Maintain a slight bend in the elbow to avoid unnecessary strain on your elbow and shoulder while keeping the tension on your back.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Speeding through the movement reduces muscle engagement and can lead to improper form. Focus on a steady, deliberate pace to properly engage the target muscles.
Don’t Overload the Weight Too Soon: Start with manageable weight to ensure proper form and muscle activation. Lifting too heavy too quickly can cause you to use improper technique and increase the risk of injury.
Avoid Twisting Your Torso: Keep your torso stable and avoid rotating or twisting your body during the movement. Any twisting can shift the focus away from the target muscles and increase the risk of strain on the lower back.
Don’t Let Your Elbow Flare Out: Keep your elbow close to your body as you pull the handle up. Allowing your elbow to flare out reduces the engagement of the upper back and biceps and can stress your shoulder joint.
Don’t Hold Your Breath: Breathing properly is key. Avoid holding your breath throughout the exercise. Focus on exhaling while lifting the weight and inhaling as you return to the starting position to maintain oxygen flow and stability.
Avoid Inconsistent Range of Motion: Perform the exercise with a full, consistent range of motion. Don’t cut the movement short or allow yourself to pull the weight in an inconsistent path. Full range ensures maximum muscle engagement and development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
