Smart Workout Diary

Leverage Machine High Row

The leverage machine high row is a machine-based pulling exercise performed from a seated position. It primarily trains the lats and upper back, while the biceps and rear shoulder muscles assist. It supports upper-body pulling strength, back muscle development, and controlled rowing technique.

Demonstration

Leverage Machine High Row — demonstration 1
Leverage Machine High Row — demonstration 2

Instructions

  1. Adjust the machine so the seat and chest support allow you to reach the handles with a tall, stable torso and both feet planted securely.
  2. Select a manageable load, sit facing the pad, and take the handles with your arms extended without locking your elbows.
  3. Set your posture by keeping your chest against the support, spine neutral, shoulders down, and abdomen lightly braced.
  4. Pull the handles down and back toward your upper torso by driving your elbows back and down; squeeze your back without shrugging.
  5. Return slowly until your arms are long and your shoulder blades move forward under control, then repeat without lifting your chest from the pad.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with your elbows rather than curling the handles with your hands to keep the emphasis on your back.
  2. Keep your shoulders away from your ears throughout the pull; shrugging can shift tension away from the target muscles.
  3. Use a full controlled range without forcing the shoulders into an uncomfortable stretch at the start.
  4. Control the load on the return and reduce the weight if your torso lifts, twists, or loses contact with the chest pad.
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