Exercise guide
Lever Reverse Grip High Row Plate Loaded
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound movement targets the lower lats and biceps through a high-to-low pulling arc, using a supinated grip to maximize bicep engagement and back contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the chest pad is positioned against your mid-sternum and your feet are firmly planted.
- Grasp the handles with a shoulder-width underhand (supinated) grip, palms facing toward you.
- Sit tall with your chest pressed firmly against the pad and your arms fully extended to feel a stretch in the lats.
How to do it
- Exhale as you pull the handles down and back toward your lower ribs, focusing on driving the movement with your elbows.
- Retract and depress your shoulder blades at the bottom of the movement, squeezing your back muscles for a full second.
- Inhale as you slowly return the handles to the starting position, maintaining control and a full range of motion.
- Maintain a 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).
Form checklist
- Keep your chest glued to the support pad to prevent using momentum or lower back swinging.
- Ensure your shoulders stay down and away from your ears to avoid overactive upper traps.
- Keep your wrists neutral and avoid 'curling' the weight with your forearms.
- Maintain a neutral spine and look straight ahead throughout the set.
Pro tips
- Think of your hands as hooks; focus on pulling from the elbows to better isolate the lats and rear deltoids.
- At the peak of the contraction, try to 'tuck' your elbows into your back pockets to maximize lower lat recruitment.
Make it harder
- Incorporate a 3-second slow eccentric phase to increase time under tension and muscle fiber breakdown.
- Perform the exercise unilaterally (one arm at a time) to fix strength imbalances and increase core stability requirements.
Frequently asked
- What muscles does the lever reverse grip high row plate loaded work?
- The lever reverse grip high row plate loaded primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever reverse grip high row plate loaded?
- The lever reverse grip high row plate loaded uses leverage machine and weight plate.
- Is the lever reverse grip high row plate loaded good for beginners?
- The lever reverse grip high row plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.