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Leverage High Row

The Leverage High Row primarily targets your Middle Back, with support from Lats. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Lats

How to perform Leverage High Row

  1. Step 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. Step 2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  3. Step 3. Pause at the bottom of the motion, and then slowly return the handles to the starting position.
  4. Step 4. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Frequently asked questions

Which specific muscles does the leverage high row target?

The leverage high row primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The high-to-low pulling angle emphasizes the lower fibers of the lats and the upper back musculature.

How should I position my chest against the pad for best results?

Keep your sternum firmly pressed against the chest pad throughout the entire movement. This stabilizes the torso and prevents using momentum or lower back extension to move the weight.

What is a common mistake to avoid during the concentric phase?

Avoid excessively shrugging your shoulders toward your ears as you pull. Focus on driving your elbows down and back to ensure the back muscles perform the work rather than the upper traps.

Is the leverage high row suitable for beginners?

Yes, the machine-based path provides a fixed plane of motion that is ideal for beginners learning back activation. It requires less core stability than a barbell row, making it easier to isolate the target muscles.

How should I program this exercise for muscle growth?

Perform 3 to 4 sets of 8 to 12 repetitions with a controlled eccentric phase. This exercise works well as a secondary movement after heavy compound lifts like deadlifts or weighted pull-ups.

Sample sets & reps for Leverage High Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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