What muscles does the Lever One Arm Lateral High Row work?

This exercise primarily targets the back muscles, especially the lats and middle traps, while also engaging the biceps and rear deltoids. The unilateral movement helps develop balanced muscle strength and improves shoulder stability.

Do I need a machine to perform the Lever One Arm Lateral High Row?

Yes, this movement is designed for a lever or plate-loaded machine with a single-arm handle. If you don’t have access to one, you can use a cable machine with a single handle or perform dumbbell one-arm rows as an alternative.

Is the Lever One Arm Lateral High Row suitable for beginners?

Beginners can safely perform this exercise because the machine provides controlled movement and support. Start with lighter weights, focus on proper form, and keep the motion slow and controlled to build strength and prevent injury.

What are common mistakes to avoid with the Lever One Arm Lateral High Row?

Avoid leaning excessively to one side, shrugging your shoulders, or using too much weight that compromises your form. Maintain a stable torso against the backrest and focus on pulling with your back muscles rather than relying on arm strength.

How many sets and reps should I do for the Lever One Arm Lateral High Row?

For general strength and muscle growth, 3–4 sets of 8–12 reps per arm is recommended. Adjust the weight so you can complete all reps with proper form but still feel challenged by the last two reps.

What safety tips should I follow for the Lever One Arm Lateral High Row?

Ensure the seat and handle height are adjusted to fit your body and maintain a neutral spine throughout the movement. Use controlled motions, avoid jerking the handle, and warm up your back and shoulder muscles before starting.

Are there variations of the Lever One Arm Lateral High Row?

Yes, you can vary your grip position to target different parts of the back or use a cable setup for greater range of motion. Performing the exercise standing or kneeling on one knee can also challenge your core stability while working the same muscles.

Lever One Arm Lateral High Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit on the machine with your torso against the backrest, feet flat, and grasp the lever handle with one hand using an overhand grip. Pull the handle down and back, bringing your elbow close to your torso while squeezing your shoulder blade toward your spine. Pause briefly, then slowly return to the starting position with control.

Step-by-Step Instructions

Sit on the machine seat and adjust the height of the lever arm to ensure a comfortable range of motion.
Place your feet flat on the floor and secure your torso against the backrest for stability.
Grasp the lever handle with one hand, using an overhand grip. Keep your arm fully extended and your shoulder relaxed at the starting position.
Engage your back muscles and pull the lever handle down and back in a controlled motion, bringing your elbow close to your torso. Focus on squeezing your shoulder blade towards your spine.
Pause briefly at the bottom of the movement to maximize muscle contraction.
Slowly return the lever handle to the starting position, fully extending your arm while maintaining control.
Repeat for the desired number of repetitions, then switch to the other arm and repeat the exercise.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Lever Unilateral Row

Back

Strength Machine

Lever One Arm Seated Row (Seated Row Machine)

Back

Strength Machine

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Lever One Arm Lateral High Row work?: This exercise primarily targets the back muscles, especially the lats and middle traps, while also engaging the biceps and rear deltoids. The unilateral movement helps develop balanced muscle strength and improves shoulder stability.
Do I need a machine to perform the Lever One Arm Lateral High Row?: Yes, this movement is designed for a lever or plate-loaded machine with a single-arm handle. If you don’t have access to one, you can use a cable machine with a single handle or perform dumbbell one-arm rows as an alternative.
Is the Lever One Arm Lateral High Row suitable for beginners?: Beginners can safely perform this exercise because the machine provides controlled movement and support. Start with lighter weights, focus on proper form, and keep the motion slow and controlled to build strength and prevent injury.
What are common mistakes to avoid with the Lever One Arm Lateral High Row?: Avoid leaning excessively to one side, shrugging your shoulders, or using too much weight that compromises your form. Maintain a stable torso against the backrest and focus on pulling with your back muscles rather than relying on arm strength.
How many sets and reps should I do for the Lever One Arm Lateral High Row?: For general strength and muscle growth, 3–4 sets of 8–12 reps per arm is recommended. Adjust the weight so you can complete all reps with proper form but still feel challenged by the last two reps.
What safety tips should I follow for the Lever One Arm Lateral High Row?: Ensure the seat and handle height are adjusted to fit your body and maintain a neutral spine throughout the movement. Use controlled motions, avoid jerking the handle, and warm up your back and shoulder muscles before starting.
Are there variations of the Lever One Arm Lateral High Row?: Yes, you can vary your grip position to target different parts of the back or use a cable setup for greater range of motion. Performing the exercise standing or kneeling on one knee can also challenge your core stability while working the same muscles.