Machine High Row
Muscles worked
Instructions
- 1Load 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.
- 2Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- 3Pause at the bottom of the motion, and then slowly return the handles to the starting position.
- 4For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine High Row
The machine high row is a guided movement that targets the mid-back and lats by pulling handles positioned overhead down toward the torso. The machine's fixed path removes the need to stabilize the load, letting you focus entirely on retracting the shoulder blades and contracting the back without risking lower-back compensation. It's an excellent choice for beginners learning to feel their back working, and equally useful for advanced lifters late in a session when fatigue makes free-weight rows riskier. The fixed trajectory ensures consistent execution set after set, making it ideal for tracking measurable strength progress over time.
check_circleBenefits
- check_circleBuilds the mid-back and lats safely
- check_circleMakes it easier to feel the back contraction thanks to the guided path
- check_circleReduces the risk of lower-back compensation
- check_circleSupports consistent, measurable load progression
lightbulbExecution tips
- lightbulbSet the seat so the handles sit at shoulder height
- lightbulbRetract the shoulder blades before flexing the elbows
- lightbulbKeep the torso stable throughout the pull
- lightbulbAvoid fully releasing the weight between reps
- lightbulbPause at the end of the movement for a full contraction
warningCommon mistakes
- warningPulling with the arms alone without engaging the shoulder blades
- warningLeaning back excessively to cheat the pull
- warningReleasing the weight too fast in the stretched position
- warningChoosing a load too heavy that breaks your posture
helpFrequently asked questions
What's the difference versus a lat pulldown?expand_more
The high row pulls horizontally toward the torso and targets the mid-back more, while the pulldown lowers a bar and targets the lats primarily.
Is this beginner-friendly?expand_more
Yes, it's one of the best exercises for learning to feel the back working thanks to the machine's guidance.
Track your progress
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