Lever One Arm Lateral High Row
Also known as: one arm lever lateral high row, machine one arm lateral high row, one arm machine lateral high row
Lever One Arm Lateral High Row turns a fixed machine groove into pulling strength and back density — demanding enough to sit early in a session.
How to do Lever One Arm Lateral High Row
- Adjust the seat height and position yourself facing the machine.
- Grasp the handle with one hand and keep your back straight.
- Pull the handle towards your body, keeping your elbow close to your side.
- Squeeze your back muscles at the top of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Lever One Arm Lateral High Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add one plate only when the full range stays smooth.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Match the seat and pad settings every session.
Common Lever One Arm Lateral High Row Mistakes
Letting the weight stack crash on the way back
Control the return for the same count as the working phase.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Lever One Arm Lateral High Row
Swap Lever One Arm Lateral High Row For
Lever One Arm Lateral High Row — Frequently Asked Questions
How do you do the Lever One Arm Lateral High Row?
Adjust the seat height and position yourself facing the machine. Grasp the handle with one hand and keep your back straight. Pull the handle towards your body, keeping your elbow close to your side. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever One Arm Lateral High Row work?
The Lever One Arm Lateral High Row primarily targets the upper back. It is classified as a back exercise and is performed with a leverage machine.
How many sets and reps of the Lever One Arm Lateral High Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever One Arm Lateral High Row good for beginners?
Not usually. The Lever One Arm Lateral High Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Lever One Arm Lateral High Row?
Try the One Arm Towel Row, Dumbbell Lying Rear Delt Row or the Lever One Arm Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever One Arm Lateral High Row the same as the one arm lever lateral high row?
Yes. The Lever One Arm Lateral High Row is also commonly called the one arm lever lateral high row or the machine one arm lateral high row. Different gyms and training programs label it differently, but "one arm lever lateral high row" and "machine one arm lateral high row" refer to this same movement.
