How to perform Leverage Machine High Row with proper form

Setup

1. Adjust Seat Height: Ensure the seat is adjusted so that your arms can reach the handles comfortably without strain.
2. Select Weight: Choose an appropriate weight on the machine.

Starting Position

1. Sit Down: Sit with your back against the pad, feet flat on the ground.
2. Grip Handles: Grasp the handles with a neutral grip (palms facing each other) or an overhand grip (palms facing down).
3. Position Arms: Hold your arms extended while keeping a slight bend in your elbows.

Execution

1. Engage Core: Tighten your core muscles to stabilize your torso.
2. Pull Handles: Drive your elbows back while pulling the handles towards your upper abdomen or chest.
3. Maintain Posture: Keep your chest up and shoulders down and back throughout the movement.
4. Squeeze: At the end of the movement, squeeze your shoulder blades together.

Return

1. Control Movement: Slowly extend your arms back to the starting position, maintaining control without letting the weights rest completely.
2. Avoid Locking Elbows: Ensure that your elbows don't lock out fully at the bottom; keep a slight bend.

Tips

• Breathing: Inhale during the controlled return phase; exhale when pulling the handles.
• Focus on Muscle: Concentrate on using your back muscles rather than your arms.
• Avoid Momentum: Ensure all movements are smooth and controlled, avoiding any swinging motions.