Lever High Row (plate loaded)
A great exercise for targeting the upper back and latissimus dorsi with stable support.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the seat and chest pad of the plate-loaded high row machine so the handles are approximately level with your upper chest, allowing a full range of motion without your shoulders rising toward your ears.
- 02
Sit with your chest firmly against the pad, take a secure grip on the handles, and brace your core while keeping your chest open and your spine neutral.
- 03
Pull the handles toward your upper body with your elbows angled downward, and pull your shoulder blades back and down at the end of the movement.
- 04
Pause briefly and squeeze your back without letting your elbows travel too far behind your body or overextending your lower back.
- 05
Lower the handles back to the starting position under control, allowing your back to stretch while maintaining contact with the chest pad, and repeat.
How to get started at the gym
§ 03 · SisuLiftLever High Row (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your chest against the pad and your neck neutral, and do not let your shoulders rise at the start of the pull. Think about driving with your elbows and finishing the movement by pulling your shoulder blades back and down rather than jerking with your arms.
A great exercise for targeting the upper back and latissimus dorsi with stable support.
More exercises: Back
§ 05 · Same muscles
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