Lever Reverse-Grip High Row

Lever Reverse Grip High Row

Starting Position

1. 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.
2. Sit Down: Position yourself on the machine with your back straight and feet flat on the ground.
3. Grip the Handles: Grab the handles using a reverse grip (palms facing you). Your hands should be approximately shoulder-width apart.

Movement Instructions

1. Engage Your Core: Keep your core tight and maintain a straight posture throughout the exercise.
2. 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.
3. Squeeze at the Top: When the handles are near your chest, squeeze your shoulder blades together and hold for a moment.
4. 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.