Lever One Arm Lateral High Row
Master the Lever One Arm Lateral High Row to sculpt a strong, defined upper back. This compound exercise effectively targets your lats, improving posture
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever One Arm Lateral High Row
Lever Unilateral Row
Back · Infraspinatus · Leverage machine
Lever Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever One Arm Seated Row (Seated row machine)
Back · Infraspinatus · Leverage machine
Lever High Row (plate loaded)
Back · Infraspinatus · Leverage machine
Description
A strength exercise targeting the upper back, specifically the latissimus dorsi, with secondary focus on the shoulder and bicep muscles.
Save Lever One Arm Lateral High Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Lever One Arm Lateral High Row
- 01Setup
Adjust the machine to an appropriate height so the handle is accessible and provides a good range of motion. Sit facing the machine, bracing your chest against the pad.
- 02Setup
Grasp one handle with an overhand grip, ensuring your working arm is fully extended. Maintain a neutral spine and keep your non-working arm relaxed or resting.
- 03
Initiate the movement by retracting your scapula and pulling the handle towards your upper rib cage/armpit area. Keep your elbow close to your body and focus on engaging your latissimus dorsi.
- 04
Squeeze your back muscles forcefully at the peak of the contraction. Exhale as you pull the handle towards you.
- 05
Slowly and with control, extend your arm back to the starting position, allowing a full stretch in your latissimus dorsi. Inhale as you return to the starting position.
Tips
- Focus on the mind-muscle connection by actively thinking about squeezing your lat and upper back muscles, rather than just pulling with your arm.
- Emphasize the eccentric (lowering) phase of the movement by returning the handle slowly and under control to maximize muscle engagement and growth.
- Maintain a stable core throughout the exercise to prevent any rocking or momentum, ensuring your back muscles do the work.
- Ensure a full range of motion, allowing your shoulder blade to protract fully at the top for a deep stretch and retract fully at the bottom for a strong contraction.
Common mistakes
- Rounding the back: Avoid rounding your upper back during the pull; instead, keep your chest pressed firmly against the pad and maintain a neutral spine.
- Using excessive bicep: Do not let your biceps dominate the movement; focus on initiating the pull with your back muscles and pulling with your elbow, not your hand.
- Incomplete range of motion: Ensure you achieve a full stretch at the top and a strong contraction at the bottom to fully engage the target muscles, rather than doing partial reps.
In the Ellim app, Lever One Arm Lateral High Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train lever one arm lateral high row?
Get Ellim — FreeQuestions
What muscles does Lever One Arm Lateral High Row work?
Lever One Arm Lateral High Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Lever One Arm Lateral High Row good for beginners?
Lever One Arm Lateral High Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever One Arm Lateral High Row?
You need Leverage machine to perform Lever One Arm Lateral High Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever One Arm Lateral High Row?
Focus on the mind-muscle connection by actively thinking about squeezing your lat and upper back muscles, rather than just pulling with your arm. Emphasize the eccentric (lowering) phase of the movement by returning the handle slowly and under control to maximize muscle engagement and growth. Maintain a stable core throughout the exercise to prevent any rocking or momentum, ensuring your back muscles do the work. Ensure a full range of motion, allowing your shoulder blade to protract fully at the top for a deep stretch and retract fully at the bottom for a strong contraction.
What are common mistakes when doing Lever One Arm Lateral High Row?
Rounding the back: Avoid rounding your upper back during the pull; instead, keep your chest pressed firmly against the pad and maintain a neutral spine. Using excessive bicep: Do not let your biceps dominate the movement; focus on initiating the pull with your back muscles and pulling with your elbow, not your hand. Incomplete range of motion: Ensure you achieve a full stretch at the top and a strong contraction at the bottom to fully engage the target muscles, rather than doing partial reps.
Related exercises
Lever T bar Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Reverse Grip Vertical Row
Back · Infraspinatus · Leverage machine
Lever Neutral Grip Seated Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Seated Row
Back · Infraspinatus · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Lever One Arm Lateral High Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store