Lever Single-Arm Reverse-Grip High Row

Lever Single Arm Reverse Grip High Row

- Adjustable seat (if applicable)

Setup/Positioning

1. Adjust the Seat: Set the seat height so that the handles are at about chest level when you are seated.
2. Sit Down: Position yourself on the seat with your feet flat on the ground and your knees under the knee pads, if available.
3. Grip the Handles: Grasp the handle with your palm facing up (reverse grip). Ensure that your elbow is bent and positioned close to your body.

Movement Instructions

1. Starting Position: Sit tall with your back straight, chest up, and shoulder blades pulled back. Your starting position should have your arm extended and the handle at shoulder height.
2. Pulling Phase:
- Engage your core and begin pulling the handle towards your body.
- Keep your elbow close to your sides as you pull.
- Focus on squeezing your shoulder blades together as you draw the handle towards your midsection.
3. Peak Contraction: At the end of the pull, your elbow should be behind your back, and the handle should be close to your torso. Hold this position for a brief moment to maximize muscle contraction.
4. Lowering Phase: Slowly extend your arm back to the starting position, allowing the handle to return to the original position. Maintain control throughout this movement.
5. Repeat: Perform the desired number of repetitions before switching to the other arm.

Tips for Beginners

- Start with a light weight to master the form before increasing resistance.
- Maintain a steady and controlled tempo to maximize effectiveness and avoid injury.
- Focus on engaging the back muscles rather than relying on the arms alone.
- Keep your neck relaxed and avoid hunching your shoulders throughout the exercise.