Leverage High Row
The Leverage High Row targets the Middle Back and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The lats assist as stabilizers throughout the range of motion.
How to Leverage High Row
- 1
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
- 2
Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- 3
Pause at the bottom of the motion, and then slowly return the handles to the starting position.
- 4
For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Leverage High Row work?
The Leverage High Row primarily works the Middle Back. Secondary muscles include the Lats, which assist during the movement.
Is the Leverage High Row good for beginners?
Yes, the Leverage High Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Leverage High Row?
You need machine to perform the Leverage High Row. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.