Lever One Arm Lateral High Row

Lever One Arm Lateral High Row

The Lever One Arm Lateral High Row is a highly effective and challenging exercise that targets the muscles of your back, shoulders, and arms. This exercise specifically focuses on developing your lats, rear deltoids, and biceps, helping you achieve a sculpted and well-defined upper body. By using a lever or cable machine, you can easily adjust the weight and resistance to suit your fitness level. This exercise provides a unilateral movement, meaning you work one side of your body at a time, which helps to correct any imbalances between your left and right sides. During the Lever One Arm Lateral High Row, you'll engage your core muscles to maintain a stable and balanced position. This exercise also requires strong posterior shoulder and upper back activation, promoting better posture and reducing the risk of shoulder injuries. Incorporating the Lever One Arm Lateral High Row into your workout routine can enhance your overall pulling strength and help you develop a well-rounded upper body physique. Remember to always warm up before attempting this exercise and start with a weight that allows you to perform the movement with proper form and control.


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell or kettlebell in one hand, with your palm facing inwards.
  • Bend at the waist, keeping your back straight and your abs engaged.
  • Extend your arm straight down towards the floor, with a slight bend in your elbow.
  • Keep your shoulders down and away from your ear.
  • Lift the weight up and out to the side, bringing your elbow up towards the ceiling.
  • Squeeze your shoulder blades together at the top of the movement.
  • Lower the weight back down slowly and with control.
  • Repeat the movement for the desired number of repetitions on one side, then switch to the other side.
  • Make sure to maintain proper form and control throughout the entire exercise.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to provide stability and support during the movement.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Perform both sides of the exercise to ensure balanced development of your back muscles.
  • Incorporate a variety of rowing exercises into your workout routine to target different areas of your back.
  • Ensure that your shoulder blades are pulled back and down throughout the movement.
  • Control the speed of the movement, focusing on a controlled and deliberate motion.
  • Maintain a neutral spine position throughout the exercise to avoid strain or injury.
  • Take full deep breaths, exhaling during the exertion phase and inhaling during the release phase.
  • Listen to your body and rest if you experience any pain or discomfort.


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