10 Best Leverage High Row Alternatives for Gym & Home

The Leverage High Row is done seated with a machine. Ranked closest by our scoring: Seated Cable Rows, the Lever Alternating Narrow Grip Seated Row and the Sled Row. Two harder versions, the Leverage Iso Row and the Lying T-Bar Row, are listed below as progressions rather than swaps.

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

Original Exercise: Leverage High Row

Leverage High Row
Primary muscle
Middle Back
Equipment
Machine
Difficulty
Beginner
Type
Compound

Secondary muscles: Lats

How to perform Leverage High Row
  1. Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
  2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handles to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
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Ranked Leverage High Row Alternatives

10 substitutes, ranked by how closely each one matches the Leverage 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Seated Cable Rows

    1. Seated Cable Rows

    87% match
    • Middle Back
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the middle back.

    How to perform this exercise
    1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
    2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
    3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
    4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: middle back, the same as the Leverage High Row
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Leverage High Row
    • Balance: harder to stay steady on than the Leverage High Row
  2. Lever Alternating Narrow Grip Seated RowPlay demonstration

    2. Lever Alternating Narrow Grip Seated Row

    87% match
    • Middle Back
    • Lever
    • Intermediate
    • Compound

    Pick this when you want a harder version that works the middle back one side at a time.

    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your back straight and feet flat on the footplate.
    3. Grasp the handles with a narrow grip, palms facing each other.
    4. Keep your chest up and shoulders back throughout the exercise.
    5. Pull one handle towards your torso while keeping the other handle stationary.
    6. Squeeze your shoulder blades together at the end of the movement.
    7. Slowly return the handle to the starting position and repeat with the other side.
    8. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: middle back, the same as the Leverage High Row
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  3. Leverage Iso Row

    Progression

    3. Leverage Iso Row

    85% match
    • Lats
    • Machine
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the lats rather than the middle back.

    How to perform this exercise
    1. Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
    2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

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

    Why this matches
    • Primary muscle: lats, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  4. Lever High RowPlay demonstration

    4. Lever High Row

    84% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the middle back.

    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  5. Lever Seated RowPlay demonstration

    5. Lever Seated Row

    84% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footrests to a comfortable position.
    2. Sit on the machine with your chest against the pad and your feet on the footrests.
    3. Grasp the handles with an overhand grip, shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the handles towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement.
    7. Slowly release the handles and return to the starting position.
    8. 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, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  6. Lever Narrow Grip Seated RowPlay demonstration

    6. Lever Narrow Grip Seated Row

    81% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footrests to ensure proper form.
    2. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
    3. Grasp the handles with a narrow grip, palms facing each other.
    4. Keep your back straight and lean slightly forward.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement.
    7. Slowly release the handles and return to the starting position.
    8. 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, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  7. Lying T-Bar Row

    Progression

    7. Lying T-Bar Row

    81% match
    • Middle Back
    • Machine
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the middle back.

    How to perform this exercise
    1. Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
    2. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
    3. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
    4. As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
    5. After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: middle back, the same as the Leverage High Row
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: lying face down, not seated
  8. Sled Row

    8. Sled Row

    79% match
    • Middle Back
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
    2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
    3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
    4. Take a step or two back to get tension in the line and repeat.

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

    Why this matches
    • Primary muscle: middle back, the same as the Leverage High Row
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: standing, not seated
  9. Lever Reverse Grip Vertical RowPlay demonstration

    9. Lever Reverse Grip Vertical Row

    79% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an underhand grip, palms facing up.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back 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, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row
  10. Lever Unilateral RowPlay demonstration

    10. Lever Unilateral Row

    77% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself facing the machine.
    2. Grasp the handles with an overhand grip and keep your back straight.
    3. Pull the handles towards your body, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: a machine, the same as the Leverage High Row
    • Body position: seated, the same as the Leverage High Row

Why You Might Need a Leverage High Row Alternative

You may need substitutes because the machine is unavailable, your shoulder or lower back hurts with the fixed path, or you prefer unilateral work. Different alternatives change trunk angle, load distribution and muscle emphasis, chest-supported rows reduce lumbar shear, single-arm rows increase core anti-rotation demand, and cables keep constant tension. Choose a swap that preserves middle-trapezius and rhomboid activation; cue: brace the core, hinge at the hips, and actively retract the scapula to prioritize scapular motion over arm pulling.

Leverage High Row FAQ

What muscles does Leverage High Row work?

The Leverage High Row primarily targets the middle trapezius and rhomboids with secondary loading on the posterior deltoid and lats. Mechanically it emphasizes horizontal scapular retraction and elbow extension; cue: squeeze the shoulder blades together at the top of the rep to maximize mid-back activation.

Can I build muscle without doing Leverage High Row?

Yes, you can build middle-back muscle using other horizontal pulls if you apply progressive overload and strict technique. Use heavier barbell rows, loaded single-arm rows, or higher-volume cable rows while cueing full scapular retraction and controlled eccentric lowering to stimulate growth.

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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