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Lever High Row (plate loaded) - Wide Grip

Step by step instructions, muscle activation and variants for the Lever High Row (plate loaded) - Wide Grip.

MediumRear shouldersTrapezius

About this exercise

A plate-loaded lever machine high row variation targeting the upper and mid back. The elevated cable angle emphasizes the upper lats and rhomboids, and the chest-supported design allows you to focus purely on the pulling movement without lower-back fatigue.

How to Perform

  • Load the appropriate weight plates onto the machine
  • Sit facing the machine and position your chest against the support pad
  • Grasp the handles with an overhand grip at the designated position for this version
  • Start with arms fully extended and shoulders slightly protracted
  • Pull the handles toward your torso, leading with your elbows
  • Squeeze your shoulder blades together at the peak of the movement
  • Slowly extend your arms back to the starting position

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

About the Lever High Row (plate loaded) - Wide Grip

The Lever High Row (plate loaded) - Wide Grip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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