PlanWorkouts

Exercise 1356 · REF OIFMAp1

Lever One Arm Lateral High Row exercise animation

Lever One Arm Lateral High Row

Category
Back
Target
Upper Back

The one-arm lateral high row pulls from a higher angle than a standard row, shifting emphasis toward the rear delts and upper back rather than the mid-back muscles a flat row targets. Working one side at a time also means neither side of the back gets to coast on momentum from the other.

How to Do the Lever One Arm Lateral High Row

  1. Adjust the seat height and position yourself facing the machine.
  2. Grasp the handle with one hand and keep your back straight.
  3. Pull the handle towards your body, keeping your elbow close to your side.
  4. Squeeze your back muscles at the top of the movement.
  5. Slowly release the handle back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Lever One Arm Lateral High Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have leverage machine? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Lever One Arm Lateral High Row work?
The Lever One Arm Lateral High Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Lever One Arm Lateral High Row?
The Lever One Arm Lateral High Row is done with a leverage machine.
What's a good alternative to the Lever One Arm Lateral High Row?
If you don't have access to a leverage machine, the Back Lever targets the same upper back using body weight instead.