Leverage High Row

A beginner strength exercise for the upper back, done with a machine.

Main muscles: Upper back
Also works: Lats
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Pull

How to do the Leverage High Row

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.
Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
Pause at the bottom of the motion, and then slowly return the handles to the starting position.
For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Leverage High Row

Questions

What muscles does the Leverage High Row work?

Mainly the upper back, with the lats helping.

Is the Leverage High Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Leverage High Row?

Good alternatives that train the upper back: Smith Machine Bent Over Row, Smith Machine Upright Row, Calf-Machine Shoulder Shrug or Leverage Shrug.

How many sets and reps of the Leverage High Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).