Lever High Row

Setup

1. 01Set the seat so the handles start above and in front of the shoulders.
2. 02Press the chest into the pad and plant the feet.
3. 03Reach up and grip the handles with arms fully extended.
4. 04Depress the shoulder blades slightly before the first pull.

Execution

1. 01Pull the handles down and back toward the sides of the chest.
2. 02Drive the elbows behind the torso and squeeze the shoulder blades.
3. 03Hold the contraction briefly with the chest still on the pad.
4. 04Return the handles along the same diagonal to a full overhead stretch.

Checkpoints

• -The chest stays on the pad even at full stretch.
• -Elbows travel down and back, not straight out.
• -The lats lengthen fully at the top of each rep.
• -The handles are controlled through the turnaround, never dropped.

Common mistakes

• -Leaning back off the pad to gain leverage.
• -Pulling with shrugged shoulders and tight upper traps.
• -Stopping short of the overhead stretch position.
• -Jerking the handles out of the bottom stops.