Lever High Row Instructions

Positioning

1. Sit on the Machine: Adjust the seat height so that your feet are flat on the floor and your knees are aligned with the pivot point of the machine.
2. Set the Weight: Choose a suitable weight for your fitness level by adjusting the weight plates on the machine.
3. Grip the Handles: Grasp the handles with both hands, ensuring a neutral grip (palms facing each other). Your arms should be fully extended in front of you.

Movement

1. Starting Position: Sit upright with your back against the support pad. Keep your core engaged and your shoulders relaxed.
2. Pull the Handles: Begin the movement by pulling the handles back towards your chest. Focus on using your back muscles to perform the pull, rather than your arms.
3. Retract Your Shoulder Blades: As you pull, squeeze your shoulder blades together. This will help engage your upper back effectively.
4. Control the Motion: Slowly return to the starting position, allowing your arms to fully extend without locking your elbows. Maintain control throughout the movement.
5. Repetition: Repeat the pulling movement for your desired number of repetitions, ensuring to maintain proper form throughout.

Tips for Beginners

- Start with a light weight to master the form before increasing resistance.
- Keep your back straight and avoid using momentum to pull the handles.
- Breathe out as you pull the handles in and breathe in as you return to the starting position.