Lever One Arm Lateral High Row is an outstanding compound exercise. Are you looking to give your back and arms a workout? Look no further than the Lever One Arm Lateral High Row. This exercise can help you build strength, tone muscles, and give you the strong arms you’ve been dreaming of. In this article, we’ll take a look at what this exercise is, how to do it correctly, and the benefits of adding it to your routine. Plus, we’ll let you in on some tips and mistakes to avoid. So read on – let’s get started.
- Lever One Arm Lateral High Row (Machine) Summary
- Lever One Arm Lateral High Row (Machine) Instructions
- Video Tutorial
- Lever One Arm Lateral High Row (Machine) Muscles
- Benefits of Lever One Arm Lateral High Row (Machine)
- Tips for Performing Lever One Arm Lateral High Row (Machine)
- Benefits and Tips Video
- Frequent Mistakes To Avoid
- Variations and Complementary Exercises
- Opposing Complementary Exercises
Lever One Arm Lateral High Row (Machine) Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Deltoid – Lateral, Infraspinatus, Rhomboids, Teres Minor, Trapezius – Lower, Trapezius – Middle
- Equipment: High Row Machine
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic or Auxiliary
Lever One Arm Lateral High Row (Machine) Instructions
- Stand facing the lever machine, feet shoulder width apart.
- Take a wide grip on the handle and rest your chest against the pad.
- Keep your back and arms straight throughout the exercise.
- Slowly pull the lever towards your side until your elbow is slightly above shoulder height.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the lever back to the starting position.
Lever One Arm Lateral High Row (Machine) Muscles
- Deltoid – Posterior
- Deltoid – Lateral
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
- Biceps Brach
- Adductor Magnus
- Erector Spinae
- Gluteus Maximus
Benefits of Lever One Arm Lateral High Row (Machine)
The Lever One Arm Lateral High Row (Machine) is an excellent exercise to target the posterior deltoid muscle, which is responsible for shoulder extension, abduction and rotation. This exercise helps to strengthen the posterior deltoid and improve overall shoulder stability, posture and strength. Additionally, it can help to reduce the risk of shoulder injuries by strengthening the muscles surrounding the joint. Furthermore, this exercise can also help to enhance one’s posture and improve core stability. Lastly, it can be used to increase power and explosive movements such as jumping and sprinting.
Tips for Performing Lever One Arm Lateral High Row (Machine)
This exercise can be a great addition to any fitness routine that is focused on improving strength and posture. It is easy to perform and does not require any fancy equipment. To get the most out of this exercise, it is important to make sure you are executing the correct form and posture. Here are some tips to help you get the most from your Lever One Arm Lateral High Row workout.
- Maintain Proper Posture: Ensure your back is in a neutral position, with your chest up, your shoulders pulled back and down, and your core engaged. This will help to ensure you are engaging the correct muscles during the exercise and avoiding any potential injury.
- Use Slow and Controlled Movements: Moving too quickly can cause you to use momentum instead of your muscles, reducing the effectiveness of the exercise. Focus on using slow, controlled movements and squeezing your shoulder blades together at the top of the movement.
- Reduce Range of Motion: If you are having trouble maintaining proper form or feeling any strain in your back, reduce the range of motion of the exercise. This will help you to focus on engaging the correct muscles without risking any injury.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Lever One Arm Lateral High Row, it is important to be aware of common mistakes that can sabotage your fitness goals. To ensure you are getting the most out of this exercise, it is important to avoid the following mistakes in order to prevent any injury and maximize your results.
- Not using proper form: It is important to keep your shoulder blades pulled together and your core tight throughout the exercise. Not doing so can cause injury to your shoulder or back muscles.
- Not using enough weight: Lifting too light of a weight can be ineffective in building muscle. Make sure the weight you choose is challenging and allows you to complete 8-12 repetitions.
- Not focusing on the muscle contraction: It is essential to really focus on the muscle contraction and feeling the muscles working when performing this exercise. If you do not focus on contracting the muscles, you will not get the full benefit of the exercise.
Variations and Complementary Exercises
For those looking to switch up their routine or progress the difficulty of their workout, there are a variety of variations, complementary, and alternative exercises to the Lever One Arm Lateral High Row (Machine) that work similar muscles. Below is a list of exercises that can be used as substitutes or additions to this exercise.
Seated Cable Row: The Seated Cable Row is a great complementary or alternative exercise to the Lever One Arm Lateral High Row (Machine). This exercise works the same muscles as the Lever One Arm Lateral High Row and is performed in a seated position. To perform the Seated Cable Row, you will need an adjustable cable machine. Sit down on the machine, grab the handles and keep your back straight. Pull the handles towards your chest while keeping your elbows close to your body and squeezing your shoulder blades together. Hold this position for a few seconds and then return to the starting position. This exercise is effective for strengthening the back, shoulders, and arms, making it a great addition to any workout routine.
T Bar Supported Reverse Grip Row: The T Bar Supported Reverse Grip Row is an excellent complementary or alternative exercise for the Lever One Arm Lateral High Row (Machine). This exercise focuses on the middle and lower back muscles, as well as the biceps. Unlike the machine version, this exercise requires the use of two arms and allows for a more natural range of motion. The T Bar Supported Reverse Grip Row also works the core and stabilizer muscles to keep your body balanced throughout the exercise. It is also a great way to target the lower lats, which are often neglected with other exercises.
Barbell Bent Over Row: Barbell Bent Over Row is a great complementary or alternative exercise to Lever One Arm Lateral High Row (Machine). This exercise works the back, traps and biceps muscles while allowing you to work with heavier weights. To perform this exercise, stand with your feet shoulder-width apart, keeping your back flat and chest up. Hold the barbell with an overhand grip and pull it up towards your abdomen, squeezing your shoulder blades together at the top of the motion. This exercise can also be done with dumbbells or a cable machine for an added challenge.
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Barbell Pendlay Row: The Barbell Pendlay Row is an excellent alternative or complementary exercise to the Lever One Arm Lateral High Row (Machine). This exercise works the same muscles as the Lever One Arm Lateral High Row (Machine), but with the added benefit of a greater range of motion and more stability. With this exercise, you can use a heavier weight and get a more powerful contraction as you pull the barbell up to your chest. This exercise also allows for better control of the movement, and can target specific muscle groups depending on your grip and angle. Additionally, the Barbell Pendlay Row can help you to increase your overall strength and power in the back, shoulders, and arms.
Dumbbell Rear Deltoid Raise: The Dumbbell Rear Deltoid Raise is a great complementary or alternative exercise for the Lever One Arm Lateral High Row (Machine). This exercise works the rear deltoids, and is performed by standing with your feet shoulder-width apart and holding a dumbbell in each hand. You then raise the weights up to shoulder height while keeping your elbows slightly bent and palms facing down. This exercise is ideal for strengthening the rear deltoids, which is important for maintaining good posture and improving shoulder mobility. Additionally, it can help prevent injury and improve performance in other upper-body exercises.
EZ Bar Reverse Grip Bent Over Row: The EZ Bar Reverse Grip Bent Over Row is a great complementary exercise to the Lever One Arm Lateral High Row (Machine). This exercise targets the same muscles, but with a different focus. While the Lever One Arm Lateral High Row focuses on the lateral muscles of the shoulder, the EZ Bar Reverse Grip Bent Over Row targets the upper back muscles, including the rhomboids and lower traps. This exercise can be performed with an overhand or underhand grip to increase the focus on different muscle groups. Additionally, it can be performed using a barbell, dumbbells, or an EZ bar for more variety. This exercise is a great alternative to the Lever One Arm Lateral High Row as it works similar muscle groups while providing more variety and flexibility in how it can be performed.
Opposing Complementary Exercises
To further supplement your workout, the following exercises are recommended to work the opposing muscle groups of the Lever One Arm Lateral High Row (Machine). These exercises will help you to develop balanced strength, power and stability. They will also help to improve your posture and reduce your risk of injury.
Decline Dumbbell Fly: Decline Dumbbell Fly is an excellent complementary exercise for Lever One Arm Lateral High Row (Machine). It targets the opposite muscle group, the chest, by strengthening the chest muscles and providing a balanced exercise program. It also helps to improve posture and stability, as well as overall strength. The decline dumbbell fly involves lying face up on a decline bench with a pair of dumbbells held at arms length above the chest. Lower the dumbbells in a wide arc out to the sides until the arms are nearly parallel with the floor, then return to the starting position. Lever One Arm Lateral High Row (Machine) works the back muscles, such as the rhomboids and trapezius, while Decline Dumbbell Fly strengthens the opposing chest muscles. Both exercises are excellent for building strength and stability in the upper body.
Decline Dumbbell Twist Fly: Decline Dumbbell Twist Fly is a great complement to Lever One Arm Lateral High Row (Machine) as it works the opposing muscle group. It is a chest exercise that targets the inner chest, outer chest, and core. It is performed by lying on a decline bench with two dumbbells in each hand, palms facing each other. The arms are then extended out to the sides and slowly twisted inwards as the dumbbells come together. This exercise works the pectoral muscles while also engaging the core and the back muscles which are the opposing muscle groups to those used in Lever One Arm Lateral High Row (Machine). This combination of exercises will provide a balanced workout for the upper body.
Dumbbell Fly: The Dumbbell Fly is a great exercise to pair with Lever One Arm Lateral High Row (Machine). It uses the opposing muscle group in order to effectively work the entire body. The Dumbbell Fly works the chest, while the Lever One Arm Lateral High Row (Machine) works the back. When combined, these exercises create a balanced workout that helps to strengthen and tone the entire upper body. By using both exercises, you can ensure that you are targeting all of the major muscles in your upper body.
By now, you should be an expert on the Lever One Arm Lateral High Row! It’s a great exercise to get fit, build muscle, and maintain a healthy body. You should now know the proper form and how to avoid common mistakes. So, if you’re ready to take your fitness to the next level, then be sure to check out our other fitness articles!
References: Wikipedia | ExRx.net | PubMed.gov