Exercise guide
Lever Single Arm Reverse Grip High Row Plate Loaded
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This unilateral compound movement targets the lower lats and biceps by using a supinated grip and a high-to-low pulling arc, allowing for a deeper contraction and improved mind-muscle connection.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the chest pad is positioned firmly against your upper sternum.
- Sit facing the machine and grasp the handle with a reverse (supinated) grip, palm facing toward you.
- Place your feet flat on the floor and brace your non-working hand on the machine's frame or your thigh for stability.
- Sit tall with a slight arch in your upper back, keeping your chest pressed firmly against the pad.
How to do it
- Initiate the movement by driving your elbow down and back toward your hip while exhaling.
- Pull until your elbow is slightly behind your torso, focusing on squeezing your shoulder blade toward your spine.
- Inhale as you slowly return the handle to the starting position, allowing the weight to stretch your lat without losing tension.
- Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.
Form checklist
- Keep your chest glued to the pad throughout the entire set to prevent using momentum.
- Avoid twisting your torso toward the working arm; keep your shoulders square to the machine.
- Ensure your elbow stays tucked close to your side rather than flaring out to the side.
- Maintain a neutral neck position, looking straight ahead rather than at the weight.
Pro tips
- Focus on the 'elbow-to-hip' cue to maximize lat recruitment and minimize excessive bicep takeover.
- At the top of the movement, allow the weight to pull your arm slightly forward to get a full stretch in the lats before starting the next rep.
- Imagine your hand is just a hook; pull primarily with the back of your elbow.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction when the elbow is at the hip.
- Perform a slow 4-second eccentric phase to increase time under tension for the lats.
Frequently asked
- What muscles does the lever single arm reverse grip high row plate loaded work?
- The lever single arm reverse grip high row plate loaded primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever single arm reverse grip high row plate loaded?
- The lever single arm reverse grip high row plate loaded uses leverage machine and weight plate.
- Is the lever single arm reverse grip high row plate loaded good for beginners?
- Yes. The lever single arm reverse grip high row plate loaded is a beginner-friendly movement and a strong foundation to build on.