Lever One Arm Lateral High Row

RhomboidsTrapeziusLeverage MachineIntermediate
Start by sitting on a bench or a stability ball. Hold a dumbbell in your right hand, palm facing inwards. Place your left hand on your left knee for support. Stabilize your core and keep your back straight. Extend your right arm fully, letting the dumbbell hang down towards the floor. Slowly lift the dumbbell out to the side, keeping your elbow slightly bent, until your arm is parallel to the floor. Hold the position for a moment, then slowly lower the dumbbell back to the starting position. Repeat the exercise for the desired number of repetitions. Switch sides and repeat with the left arm.

How to perform the Lever One Arm Lateral High Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever One Arm Lateral High Row using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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