Smart Workout Diary

Machine High Row

The machine high row is a resistance exercise performed on a high-row machine by pulling the handles down and back toward the upper torso. It primarily trains the lats and upper back, with the biceps and rear delts assisting. The machine provides a guided path that can help build upper-body pulling strength and muscle control.

Demonstration

Demonstration: Machine High Row

Instructions

  1. Adjust the seat and chest pad so you can reach the handles with a tall, supported torso.
  2. Grip the handles, place your chest against the pad, and begin with your arms extended without locking the elbows.
  3. Brace your torso and pull the handles down and back toward your upper torso by driving your elbows down and behind you.
  4. Pause briefly with your shoulder blades drawn down and back, without leaning away from the pad.
  5. Return the handles slowly to the starting position under control and repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load that allows you to keep your chest in contact with the pad throughout the set.
  2. Initiate each pull by moving the elbows, rather than curling the handles with your hands.
  3. Keep your neck relaxed and avoid shrugging your shoulders toward your ears.
  4. Control the return phase instead of allowing the weight stack to pull your arms forward abruptly.
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