Leverage High Row

GymDaze demonstration

Watch Leverage High Row

Technique

How to perform Leverage High Row

1. Load the high row machine and adjust the seat so you can reach the handles above and in front of you.
2. Sit with your chest against the pad, your feet planted and the thigh restraint fitted comfortably.
3. Take an overhand grip and begin with your arms extended along the machine's upward diagonal.
4. Pull your elbows down and back toward your sides on a diagonal around 45 degrees, keeping your torso against the chest pad.
5. Let your shoulder blades move with the pull and pause briefly as the handles approach your torso.
6. Straighten your arms under control and allow your shoulder blades to move forward and upward as you return to the starting reach.
7. Repeat without leaning back, jerking the handles or bouncing the plates on the stops.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.