Lever One Arm Lateral High Row

Setup

1. 01Set the seat so the handle starts above and in front of the working shoulder.
2. 02Press the chest into the pad and anchor the free hand on the frame.
3. 03Grip the handle with one hand, arm fully extended and lat stretched.
4. 04Depress the shoulder blade slightly before the first pull.

Execution

1. 01Pull the handle down and back toward the side of the chest.
2. 02Drive the elbow past the torso and squeeze the shoulder blade back.
3. 03Hold the contraction for a beat with the trunk square.
4. 04Return along the same diagonal to a full overhead stretch.

Checkpoints

• -The torso stays square on the pad without twisting toward the working arm.
• -The elbow tracks down and back, close to the body.
• -A full lat stretch is reached at the top of every rep.
• -The shoulder stays packed rather than shrugged.

Common mistakes

• -Rotating off the pad to add torso momentum.
• -Cutting the overhead stretch short.
• -Letting the biceps take over with a hard hand pull.
• -Loading beyond what allows a full-range stroke.