Lever High Row

How to Do:

1. Sit on the lever high row machine with your chest supported against the pad and your feet firmly planted on the footrests or floor.
2. Adjust the seat height so the handles are at shoulder height or slightly above.
3. Grip the handles with a pronated (palms facing down) or neutral (palms facing each other) grip, depending on the machine design.
4. Pull the handles towards your upper chest by retracting your shoulder blades and bending your elbows. Keep your chest pressed against the pad throughout the movement.
5. Squeeze your shoulder blades together at the top of the row for a moment, then slowly return to the starting position in a controlled manner.
6. Repeat for the desired number of reps.

Benefits:

The Lever High Row is excellent for targeting the upper back muscles, including the traps, rhomboids, and rear deltoids, as well as the lats. It promotes upper body strength, improves posture, and enhances scapular stability. The machine's guided motion reduces the risk of injury and allows for better focus on the muscles being worked, making it suitable for both beginners and advanced lifters.