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Lats · Intermediate

Lever High Row (plate loaded)

Horizontal pulling drill that develops back strength and scapular control using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat and chest support so the high handles can be reached with straight arms.
  2. 02Brace against the pad and take the intended grip with the shoulders set down.
  3. 03Drive the elbows back and slightly outward, pulling the handles toward the upper ribs.
  4. 04Pause with the shoulder blades controlled without shrugging.
  5. 05Return the handles slowly until the arms are long while the chest stays supported.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLever Row (plate loaded)Related variationLever Bent-over Row with V-bar (plate loaded)Related variationLever Low Row (plate loaded)Related variationLever Narrow Grip Seated Row (plate loaded)Related variationLever One Arm Bent over Row (plate loaded)Related variationLever Pronated Grip Seated Row (plate loaded)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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