Machine High Row
Auto DetectedMachine high row is a diagonal pulling exercise targeting lats, traps, and rhomboids to build upper back strength and improve posture; performed seated with controlled pulls.
About Exercise
Equipment
High Row Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
6/10Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Sit on the high row machine with feet flat on the floor, thighs secured under pads, and chest braced against the pad. Grasp handles with arms extended and shoulders forward.
- Retract shoulder blades before pulling.
- Drive elbows down and back to pull handles toward upper chest.
- Squeeze shoulder blades together at peak contraction.
- Hold briefly in contracted position.
- Slowly extend arms to return handles forward.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Squeeze blades together
- Drive with back
- Keep chest on pad
- Avoid shrugging shoulders
- Control the return
Breathing
Inhale as you extend arms; exhale as you pull handles in while bracing core.
Tempo
2-1-2
Range of Motion
Start with arms fully extended and shoulders protracted; pull until handles reach upper chest with elbows back, then return without locking elbows.
Safety
Safety Notes
- Adjust machine for proper fit to avoid strain
- Avoid if acute shoulder impingement
- Maintain neutral spine to protect lower back
- Start with light weight to master form
- Warm up shoulders and back before sets
Spotting
Spotting not required; machine provides stability. Use pin safeties on plate-loaded versions.
Common Mistakes
- Using momentum to pull
- Rounding or arching back
- Failing to retract scapula first
- Shrugging shoulders upward
- Locking elbows on extension
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent rotator cuff injury
Flexibility Needed
- Shoulder extension range
- Scapular mobility
Build Up First
- Basic seated row form
- Scapular retraction control
Also known as
High Row Machine, Seated High Row
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