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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest