Strength Training · Bodybuilding
Machine High Row
The machine high row is a chest-supported pull from high handles toward your ribs. It trains your upper back and lats, with help from your arms.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles start above shoulder height within comfortable reach.
- Sit with your chest against the pad and your feet flat on the floor.
- Grasp the handles with your arms extended.
- Pull the handles toward your upper ribs, leading with your elbows along the machine’s path.
- Stop the pull when your elbows reach your torso or slightly behind it.
- Return the handles slowly until your arms extend, allowing your shoulder blades to slide forward.
Form cues
- Keep your wrists straight.
- Keep your chin gently tucked.
- Exhale as you pull.
Common mistakes
- Rocking away from the padReduce the weight until you can keep steady chest contact throughout the repetition.
- Shrugging through the pullLet your shoulders move naturally during the reach, but draw them away from your ears as you pull.
- Forcing extra rangeShorten the pull if your shoulders tip forward at the finish.
Safety
Excessive weight or jerking against the machine’s fixed path can strain your shoulders or elbows. Letting the handles snap back can abruptly load your shoulders at the top.
- Start with a light set to check the machine’s fit and pulling path.
- Increase weight in small increments only when every repetition stays controlled.
- Bring the machine to a complete stop before releasing the handles.
If the high starting position causes shoulder pain or pinching, choose a lower-handle row or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- High Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more clean repetitions at the end of each set.