Leverage High Row

A machine-based row exercise using leverage mechanics where the lifter pulls handles toward their torso to target the middle back and rhomboids.

Instructions

1. Load an appropriate weight onto the machine pins.
2. Adjust the seat height so you can just reach the handles above you with your arms nearly extended.
3. Adjust the knee pad to help keep you firmly in the seat and prevent movement.
4. Sit back firmly in the machine with your chest up and core engaged.
5. Grasp the handles with a pronated (palms-down) grip, slightly wider than shoulder width.
6. Pull the handles toward your torso by retracting your shoulder blades and flexing your elbows.
7. Bring the handles to the lower chest level, squeezing the middle back muscles hard.
8. Pause briefly at the bottom of the motion, then slowly return the handles to the starting position.
9. For multiple repetitions, avoid completely returning to the stops to maintain tension on the muscles.

Tips

• Lead the movement by retracting your shoulder blades before bending your elbows
• Keep your chest up and maintain good posture throughout the movement
• The pronated grip emphasizes the middle back more than other grips
• Pull to the middle/lower chest rather than to the abdomen
• Maintain constant tension by not fully returning to the starting position
• Keep your elbows at approximately shoulder height during the movement