Leverage High Row
How to do the 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.
How to program the Leverage High Row
Sets and reps
As a compound movement, the Leverage High Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Leverage High Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Leverage High Row into a plan
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Frequently asked questions
What muscles does the Leverage High Row work?
The Leverage High Row primarily targets the Middle Back. It also recruits the Lats as supporting muscles.
What equipment do I need for the Leverage High Row?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Leverage High Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
