Lever High Row

upper backbackleverage machine

Matutunan kung paano gawin ang Lever High Row nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Rear Deltoids.

Lever High Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever High Row

Sundin ang mga hakbang na ito para maisagawa ang Lever High Row nang may tamang form:

  1. 1I-adjust ang taas ng upuan at foot platform sa komportableng posisyon.
  2. 2Umupo sa makina na may dibdib laban sa pad at mga paa na nakapatong nang pantay sa foot platform.
  3. 3Hawakan ang mga hawakan gamit ang overhand grip, bahagyang mas malawak kaysa lapad ng balikat.
  4. 4Panatilihing tuwid ang likod at i-engage ang core.
  5. 5Hilahin ang mga hawakan patungo sa katawan, ini-squeeze ang mga shoulder blades.
  6. 6Sandaling huminto sa tuktok ng galaw, pagkatapos dahan-dahang bitawan ang mga hawakan pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Lever High Row

Primary

upper back

Secondary

bicepsrear deltoids

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever High Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

lever reverse grip vertical row exercise demonstration na nagpapakita ng tamang form

lever reverse grip vertical row

upper backleverage machine
lever alternating narrow grip seated row exercise demonstration na nagpapakita ng tamang form

lever alternating narrow grip seated row

upper backleverage machine
lever unilateral row exercise demonstration na nagpapakita ng tamang form

lever unilateral row

upper backleverage machine
lever t-bar reverse grip row exercise demonstration na nagpapakita ng tamang form

lever t-bar reverse grip row

upper backleverage machine
lever t bar row exercise demonstration na nagpapakita ng tamang form

lever t bar row

upper backleverage machine
lever reverse t-bar row exercise demonstration na nagpapakita ng tamang form

lever reverse t-bar row

upper backleverage machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever High Row?

Ang Lever High Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Rear Deltoids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever High Row?

Ang Lever High Row ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever High Row nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at foot platform sa komportableng posisyon. Umupo sa makina na may dibdib laban sa pad at mga paa na nakapatong nang pantay sa foot platform. Hawakan ang mga hawakan gamit ang overhand grip, bahagyang mas malawak kaysa lapad ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever High Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Lever High Row?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever High Row best for?

The Lever High Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Lever High Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS