Lever One Arm Lateral High Row exercise animation (Male)

Lever One Arm Lateral High Row

Target muscle
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergist muscles
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Leverage machine
Body part
Back
Type
Strength

The lever one arm lateral high row is a unilateral machine exercise that targets the lats, rotator cuff (infraspinatus and teres minor), teres major, and both the lower and middle trapezius fibers, while the brachialis, brachioradialis, posterior deltoid, and sternal pectoralis major assist the pull. Performing one side at a time on a leverage machine allows you to identify and correct strength imbalances between sides, and the high cable angle shifts emphasis toward the upper-back stabilizers.

How to do the Lever One Arm Lateral High Row

  1. 1Set the leverage machine handle to a high position and stand or sit facing the machine so the handle is above your shoulder on the working side.
  2. 2Grasp the handle with one hand using a neutral or overhand grip, and position yourself far enough from the machine that your arm is fully extended with a slight pull on the cable.
  3. 3Plant your feet firmly, brace your core, and keep your torso stable throughout the set — avoid leaning or rotating to gain momentum.
  4. 4Initiate the pull by depressing and retracting your shoulder blade, not by bending your elbow first.
  5. 5Drive your elbow down and back in a diagonal arc, pulling the handle toward your lower ribcage or hip while keeping your upper arm close to your body.
  6. 6Squeeze your lats and upper-back muscles at the end of the range, holding briefly before returning.
  7. 7Extend your arm slowly and under control back to the starting position, allowing your shoulder blade to protract and your lats to fully stretch.
  8. 8Complete all reps on one side, then switch arms and repeat the set on the opposite side.
  9. 9Use the same weight, rep count, and tempo on each side to promote balanced development.

Form tips

  • Think about pulling with your elbow, not your hand — this cue keeps the lats engaged and reduces bicep dominance.
  • Keep your shoulder packed down and away from your ear at the start of each rep to pre-activate the lower trapezius before the pull begins.
  • Control the eccentric phase over two to three seconds to maximize time under tension for the rotator cuff and lat.
  • Avoid rotating your torso toward the machine on the concentric phase — that turns a back exercise into a partial twist and leaks tension.
  • Start with your non-dominant arm first; never let the stronger side dictate the load when the weaker side is lagging.

Common mistakes

  • Using trunk rotation or a lateral lean to assist the pull, which reduces back muscle activation and places excessive stress on the lumbar spine.
  • Initiating the row with elbow flexion rather than shoulder-blade retraction, which shifts work from the lats and upper back to the biceps.
  • Allowing the shoulder to shrug upward at the start of each rep, which recruits the upper trapezius instead of engaging the lower and middle fibers.
  • Rushing through the eccentric by letting the arm snap back to extension, which eliminates the loaded stretch where much of the growth stimulus occurs.
  • Using a load that forces compensatory movement on the weaker side, which reinforces the imbalance instead of correcting it.

Frequently asked questions

What muscles does the lever one arm lateral high row work?

The primary muscles are the lats, infraspinatus, teres major, teres minor, and the lower and middle trapezius fibers. The brachialis, brachioradialis, posterior deltoid, and sternal head of the pectoralis major assist the movement.

How is a one arm high row different from a two arm row?

Rowing one arm at a time isolates each side independently, which helps you detect and correct strength differences between your left and right back. With a two-arm row, the stronger side can compensate and mask a developing imbalance.

What does the high angle of the pull change?

Pulling from a high anchor shifts more emphasis onto the upper-back stabilizers — the trapezius fibers and rotator cuff — compared to a low row, which biases the lats more. The high angle makes it effective for improving shoulder health and posture.

Is the lever one arm lateral high row good for beginners?

It is accessible for beginners because the leverage machine guides the movement path and allows precise load selection. Focus on lighter weight and controlled form before adding resistance, and prioritize the shoulder-blade initiation cue.

How many sets and reps should I do?

Three to four sets of 8–12 reps per side works well for hypertrophy. If your goal is strength, keep reps in the 5–8 range with heavier load. Always match the rep count and weight on both sides.

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