Lever High Row

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BACK

exercise_detail.description

The Lever High Row is a strength training exercise targeting the upper back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It utilizes a lever machine to provide a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is ideal for developing back width and thickness.

exercise_detail.how_to_perform

Adjust the seat height so that the handles are at shoulder level when seated.
Sit down on the machine with your chest against the pad and feet flat on the floor.
Grasp the handles with an overhand grip, keeping your arms fully extended.
Engage your core and keep your back straight throughout the movement.
Pull the handles towards your chest by retracting your shoulder blades and bending your elbows.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Slowly return to the starting position by extending your arms fully.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure that your chest remains in contact with the pad to maintain proper form.
Focus on using your back muscles rather than your arms to pull the weight.
Keep a controlled tempo, avoiding any jerking or swinging motions.
Exhale as you pull the handles towards you and inhale as you return to the starting position.
Adjust the weight to ensure you can perform each repetition with proper form without straining.
Maintain a slight bend in your elbows at full extension to keep tension on the muscles.

exercise_detail.common_mistakes

Using too much weight, causing form breakdown and momentum-driven movement.
Not fully engaging the back muscles, relying too much on the arms.
Rounding the shoulders forward instead of keeping them retracted.
Allowing the elbows to flare out excessively, reducing back engagement.
Pulling the handles too far back, leading to hyperextension of the shoulder joint.
Not maintaining a neutral spine, leading to excessive arching or rounding of the back.
Jerking the weight instead of using controlled, smooth movements.
Failing to adjust the seat height properly, misaligning the shoulder joint with the machine axis.
Neglecting to keep the chest up, reducing the effectiveness of the back muscles.
Not completing the full range of motion, limiting muscle activation.