Lever High Row (plate loaded)

Description

How to do Lever High Row (plate loaded)

1. 01
   Setup

   Adjust the seat height so that the handles are roughly at shoulder level or slightly above when seated. Load the desired weight plates onto the machine's pegs.

2. 02
   Setup

   Sit firmly on the seat with your chest pressed against the pad, feet flat on the floor, and grasp the handles with an overhand grip, slightly wider than shoulder-width.

3. 03

   Initiate the pull by retracting your shoulder blades and driving your elbows backward and slightly upward, pulling the handles towards your upper chest.

4. 04

   Squeeze your shoulder blades together at the peak contraction, feeling the engagement in your upper back and lats.

5. 05

   Slowly and controllably extend your arms back to the starting position, allowing your shoulder blades to protract fully while maintaining tension in your back muscles.

Tips

• Initiate the pull by actively retracting your shoulder blades and driving your elbows backward, focusing on your upper back and lats, not just your biceps.
• Keep your chest pressed firmly against the pad and maintain a slight arch in your lower back to ensure proper spinal alignment and maximize back engagement.
• Control the eccentric phase by slowly allowing the handles to return to the starting position, feeling a stretch in your lats and upper back before the next repetition.

Common mistakes

• Using too much momentum: Avoid rocking your torso back and forth to pull the weight; instead, reduce the weight and focus on a controlled, deliberate pull using your back muscles.
• Shrugging the shoulders: Prevent your shoulders from elevating towards your ears during the pull by actively depressing them and focusing on pulling with your lats and rhomboids.
• Rounding the back: Maintain a neutral spine with your chest proud against the pad throughout the exercise to protect your lower back and effectively engage your target muscles.