10 Best Leverage High Row Alternatives for Gym & Home

The Leverage High Row is done seated with a machine. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Inverted Row With Straps.

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.

  1. HyperextensionPlay demonstration

    1. Hyperextension

    55% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

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

    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 middle back
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  2. Hyperextension (On Bench)Play demonstration

    2. Hyperextension (On Bench)

    55% 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 middle back
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  3. Inverted Row With StrapsPlay demonstration

    3. Inverted Row With Straps

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not middle back
    • Equipment: a suspension trainer, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    50% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  5. ElevatorPlay demonstration

    5. Elevator

    48% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

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

    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, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  6. Inverted RowPlay demonstration

    6. Inverted Row

    48% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  7. Inverted Row Bent KneesPlay demonstration

    7. Inverted Row Bent Knees

    48% 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, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    47% 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, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    47% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return 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: lats, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Leverage High Row
  10. Bodyweight Standing RowPlay demonstration

    10. Bodyweight Standing Row

    47% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. 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: lats, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than 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.

How to Choose the Right Leverage High Row Substitute

Consider equipment, spine loading, unilateral versus bilateral needs, and desired range of motion. If you lack a row machine, use cables or dumbbells; if you have lower-back issues, choose chest-supported or inverted rows to minimize lumbar extension. Also match grip and elbow path: a wider grip biases posterior deltoid and upper traps, a close elbow path targets lats and mid-traps. Technique cue: pull with the elbows toward your torso while pinching the shoulder blades, and keep a rigid torso to transfer force into the mid-back.

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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