The lever one arm lateral high row is a machine-based exercise targeting the upper back, with secondary emphasis on the biceps and shoulders. It involves pulling a handle toward the body with one arm, focusing on squeezing the back muscles at the top of the movement.
Quick Facts
How to Do Lever One Arm Lateral High Row Linear
Follow these step-by-step instructions to perform Lever One Arm Lateral High Row Linear with proper form and technique.
- Adjust the seat height and position yourself facing the machine.
- Grasp the handle with one hand and keep your back straight.
- Pull the handle towards your body, keeping your elbow close to your side.
- Squeeze your back muscles at the top of the movement.
- linear variation Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Lever One Arm Lateral High Row Linear targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Lever One Arm Lateral High Row Linear
Incorporating Lever One Arm Lateral High Row Linear into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Upper Back Development: Lever One Arm Lateral High Row Linear directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Biceps and Shoulders, providing additional training stimulus without extra exercises.
- Safe and Controlled Movement: Machine exercises provide a fixed movement path, reducing the need for stabilization and allowing you to focus purely on the target muscles.
- Functional Strength: Strength exercises like Lever One Arm Lateral High Row Linear build real-world strength that transfers to daily activities and athletic performance.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Lever One Arm Lateral High Row Linear safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Lever One Arm Lateral High Row Linear, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Adjust to Your Body: Take time to properly adjust all seat heights and pad positions to fit your body before adding weight.
- Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Lever One Arm Lateral High Row Linear, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.