Lever High Row (plate loaded)

Description

How to Do Lever High Row (plate loaded)

1. 1
   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. 2
   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. 3

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

4. 4

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

5. 5

   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.