Lever Reverse-Grip High Row
Strengthen your back with the Lever Reverse-Grip High Row! Target upper back muscles with controlled, effective movements.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Lever Reverse Grip High Row
Starting Position
Adjust the Machine: Set the seat height so that when you sit, the handles are at about chest level. Adjust the weight according to your fitness level.
Sit Down: Position yourself on the machine with your back straight and feet flat on the ground.
Grip the Handles: Grab the handles using a reverse grip (palms facing you). Your hands should be approximately shoulder-width apart.
Movement Instructions
Engage Your Core: Keep your core tight and maintain a straight posture throughout the exercise.
Begin the Row: Pull the handles towards your body, focusing on driving your elbows back. Keep your elbows close to your sides as you pull.
Squeeze at the Top: When the handles are near your chest, squeeze your shoulder blades together and hold for a moment.
Return to Starting Position: Slowly extend your arms back to the starting position, maintaining control throughout. Do not let the weights rest completely before starting the next repetition.
Tips
Breathe out as you pull the handles towards you, and breathe in as you return to the starting position.
Avoid using momentum; focus on a smooth and controlled motion.
Adjust the weight as needed to ensure you can complete your sets with good form.
Repetitions
Aim for 8-12 repetitions for 3 sets, resting 1-2 minutes between sets.