Machine High Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
High Row Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine High Row is a compound back exercise performed on a high row machine that primarily targets the lats while also engaging the biceps as a secondary muscle. Sitting with a straight back and feet flat, you grasp the handles with an overhand grip and pull them toward your torso, keeping your elbows close and squeezing your shoulder blades together. The controlled movement emphasizes lat contraction, promotes upper-back development, and enhances posture while minimizing momentum and maintaining proper form.
How to Perform
Begin by adjusting the high row machine to fit your body comfortably. Set the seat height and leg pads so your thighs are parallel to the floor, feet flat, and lats slightly stretched. Choose a weight that allows you to perform 8–15 repetitions with good control while keeping your back straight.
Grip the handles with an overhand grip, palms facing downward. Lean slightly forward at the shoulders to create a gentle stretch in your lats.
Pull the handles toward your torso, focusing on keeping your elbows close to your body. Engage your shoulder blades by bringing them together and hold for a moment when your elbows pass behind you to maximize upper-back contraction.
Slowly return the handles to the starting position while inhaling, allowing your back muscles to stretch fully. Avoid using momentum to ensure the lats remain engaged throughout the motion.
Repeat the movement for your target number of repetitions, maintaining a neutral neck position to prevent strain and ensure proper alignment. Maintain controlled, smooth motions for maximum effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on pulling with your lats rather than your arms to maximize back engagement.
Keep your elbows close to your body throughout the movement to protect the shoulders.
Avoid using momentum or jerking the handles to maintain proper tension on the muscles.
Control both the pulling and returning phases for full muscle activation.
Squeeze your shoulder blades together at the peak of the movement for better contraction.
Maintain a neutral spine and avoid leaning back to prevent lower-back strain.
Use a weight that allows for 8–15 controlled repetitions rather than overloading.
Keep your neck relaxed and aligned with your spine to avoid tension.
Focus on smooth, steady breathing—exhale when pulling, inhale when releasing.
Adjust the machine to fit your body properly to ensure optimal range of motion.
How Not to Perform
Do not use excessive weight that forces you to jerk or swing the handles.
Avoid flaring your elbows out, which shifts tension away from the lats.
Do not lean backward or arch your lower back during the pull.
Avoid rounding or slouching your upper back while performing the movement.
Do not rush through reps; skipping the controlled return reduces muscle activation.
Avoid shrugging your shoulders toward your ears, which engages traps instead of lats.
Do not grip the handles too tightly, which can overwork forearms and reduce lat focus.
Avoid lifting your feet or moving your legs off the floor during the exercise.
Do not crane or tilt your neck; keep it neutral to prevent strain.
Avoid partial range of motion; ensure handles move fully to maximize lat stretch and contraction.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
