High Row (Machine)

How to do it

1. Sit on the seat with your chest against the pad.
2. Reach out and take the handles with an overhand grip, arms extended.
3. Pull the handles back until your elbows are behind you and your shoulders are pulled back.
4. Let the handles return until your arms are extended and your shoulders stretch forward.
5. Repeat for your reps.

Key cues

• Chest against the pad
• Overhand grip
• Drive your elbows back
• Wrists follow your elbows
• Shoulders stretch forward at the start

Common mistakes

• Sitting forward and pulling your back off the pad
• Pulling the weight toward your chest with your biceps instead of driving your elbows back

Muscles worked

Primary

Lats, traps, rear delts, chest and biceps

Equipment

Plate-loaded high row machine.

References

1. ExRx.net: Lever Isolateral Seated High Row (plate loaded)
2. Fitbod: Hammerstrength High Row