Exercise guide
Lever One Arm Lateral High Row
- Beginner
- Compound
- Rep-based
- Back
This unilateral compound movement targets the lats, traps, and posterior deltoids using a high-to-low pulling angle that emphasizes the mid-to-lower back. The leverage machine provides a fixed path of motion, allowing for intense isolation and correction of muscular imbalances.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Adjust the seat height so that your arm is fully extended at the top of the movement with a slight stretch in the lat.
- Sit sideways or at a slight angle to the machine so your working shoulder is aligned with the lever arm.
- Plant your feet firmly on the floor and grip the handle with a neutral or overhand grip.
- Place your non-working hand on your thigh or the machine frame for stability.
How to do it
- Exhale as you pull the handle down and back toward your hip, leading the movement with your elbow.
- Squeeze your shoulder blade toward your spine at the bottom of the movement for a full peak contraction.
- Inhale as you slowly return the handle to the starting position, maintaining tension throughout the ascent.
- Follow a controlled tempo, taking 2 seconds to pull down and 2-3 seconds to return to the top.
Form checklist
- Keep your torso upright and avoid twisting your spine to move the weight.
- Drive the elbow down and back rather than pulling primarily with your hand.
- Keep your shoulders depressed (down) to prevent the upper traps from taking over.
- Maintain a firm core to stabilize your body against the unilateral load.
Pro tips
- Imagine 'tucking your elbow into your back pocket' to maximize lower lat engagement.
- Use a thumbless grip to reduce forearm involvement and better isolate the back muscles.
- Pause for one second at the bottom of the rep to emphasize the mind-muscle connection in the mid-back.
Make it harder
- Incorporate a 4-second eccentric (lowering) phase to increase time under tension.
- Perform a 'dead-stop' at the top of each rep to eliminate momentum and increase difficulty.
Frequently asked
- What muscles does the lever one arm lateral high row work?
- The lever one arm lateral high row primarily targets the lats and trapezius, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the lever one arm lateral high row?
- The lever one arm lateral high row uses leverage machine and weight plate.
- Is the lever one arm lateral high row good for beginners?
- Yes. The lever one arm lateral high row is a beginner-friendly movement and a strong foundation to build on.