How to perform Leverage Machine High Row with proper form
Setup
- Adjust Seat Height: Ensure the seat is adjusted so that your arms can reach the handles comfortably without strain.
- Select Weight: Choose an appropriate weight on the machine.
Starting Position
- Sit Down: Sit with your back against the pad, feet flat on the ground.
- Grip Handles: Grasp the handles with a neutral grip (palms facing each other) or an overhand grip (palms facing down).
- Position Arms: Hold your arms extended while keeping a slight bend in your elbows.
Execution
- Engage Core: Tighten your core muscles to stabilize your torso.
- Pull Handles: Drive your elbows back while pulling the handles towards your upper abdomen or chest.
- Maintain Posture: Keep your chest up and shoulders down and back throughout the movement.
- Squeeze: At the end of the movement, squeeze your shoulder blades together.
Return
- Control Movement: Slowly extend your arms back to the starting position, maintaining control without letting the weights rest completely.
- Avoid Locking Elbows: Ensure that your elbows don't lock out fully at the bottom; keep a slight bend.
Tips
- Breathing: Inhale during the controlled return phase; exhale when pulling the handles.
- Focus on Muscle: Concentrate on using your back muscles rather than your arms.
- Avoid Momentum: Ensure all movements are smooth and controlled, avoiding any swinging motions.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms