10 Best Lever High Row Alternatives for Limited Equipment

The Lever High Row is done seated with a lever machine. Ranked closest by our scoring: the Elevator, the Inverted Row Bent Knees and the Elbow Lift - Reverse Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever High Row

Lever High RowPlay demonstration
Primary muscle
Upper Back
Equipment
Lever
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Rear Deltoids

How to perform Lever High Row
  1. Adjust the seat height and foot platform to a comfortable position.
  2. Sit on the machine with your chest against the pad and your feet flat on the foot platform.
  3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and engage your core.
  5. Pull the handles towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Lever High Row Alternatives

10 substitutes, ranked by how closely each one matches the Lever High Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    ElevatorPlay demonstration

    1. Elevator

    65% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever High Row
  2. Inverted Row Bent KneesPlay demonstration

    2. Inverted Row Bent Knees

    65% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever High Row
  3. Elbow Lift - Reverse Push-upPlay demonstration

    3. Elbow Lift - Reverse Push-up

    64% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  4. Inverted Row On BenchPlay demonstration

    4. Inverted Row On Bench

    63% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever High Row
  5. Skin The CatPlay demonstration

    5. Skin The Cat

    61% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever High Row
  6. One Arm Towel RowPlay demonstration

    6. One Arm Towel Row

    59% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the upper back one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever High Row
  7. Front Lever RepsPlay demonstration

    7. Front Lever Reps

    57% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever High Row
  8. HyperextensionPlay demonstration

    8. Hyperextension

    56% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  9. Hyperextension (On Bench)Play demonstration

    9. Hyperextension (On Bench)

    56% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  10. Back LeverPlay demonstration

    10. Back Lever

    56% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your knees and tuck them towards your chest.
    4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
    5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever High Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever High Row

Why You Might Need a Lever High Row Alternative

You may substitute the Lever High Row for several reasons: the machine isn’t available, you have shoulder pain with overhead or elevated-row positions, or you want different loading patterns and unilateral work. Biomechanically, the lever high row emphasizes a high horizontal pull and scapular adduction, increasing mid-trap and posterior delt activation. If you feel excessive shrugging or anterior shoulder discomfort, pick alternatives that lower the pull angle or support the torso. Technique cue: keep a neutral spine, depress the scapula before initiating the pull, and avoid letting the shoulders elevate during the concentric.

Lever High Row FAQ

What muscles does Lever High Row work?

The Lever High Row primarily targets the mid-back: rhomboids and middle trapezius, with strong posterior deltoid and upper-lat involvement. It uses a high, horizontal pull and scapular retraction pattern, so you also load the biceps and upper traps to stabilize.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology