Machine High Row
Auto DetectedThe Machine High Row is a seated resistance exercise targeting the upper back and rear deltoids through a high pulling motion. It emphasizes scapular retraction for hypertrophy and posture.
About Exercise
Equipment
High Row Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats
Accessory Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Upper Traps
Shoulders
8/10Rear Delts
Biceps
6/10Short Head, Brachialis
Lats
4/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for endurance focus; longer for strength emphasis.
How to Perform
Sit facing the high row machine and adjust the seat so the handles are roughly at shoulder level. Grasp the handles using a neutral grip (palms facing each other) and brace your torso firmly against the chest pad.
- Initiate the movement by squeezing your shoulder blades together actively.
- Pull the handles aggressively toward your upper chest, keeping your elbows tracking high.
- Pause briefly, maximizing the contraction in your upper back muscles.
- Slowly return the handles to the starting position, allowing full shoulder protraction.
- Maintain tension and control throughout the entire eccentric phase.
Coaching Tips
Form Cues
- Squeeze shoulder blades hard
- Elbows track high and wide
- Pull to upper chest
- Control the return
Breathing
Inhale deeply and brace your core before starting the pull; exhale forcefully as you pull the weight toward your chest.
Tempo
3-0-1
Range of Motion
Pull the handles until the elbows are slightly behind the torso, achieving maximum scapular retraction. Extend arms fully without rounding the shoulders forward.
Safety
Safety Notes
- Avoid using momentum; if you must lean back, reduce the weight.
- If you experience shoulder pain, check the angle or reduce the range of motion.
Spotting
Not recommended; the machine safely guides the movement. Use manageable weight.
Common Mistakes
- Leaning back to use body momentum.
- Letting the traps shrug towards the ears.
- Failing to achieve full scapular retraction.
- Allowing the elbows to drop too low.
When to Avoid
- Acute shoulder impingement or pain during high-angle pulling movements.
Flexibility Needed
- Good control over scapular retraction and depression.
Build Up First
- Basic ability to maintain static core stability.
Also known as
MTS Row, Lever High Row, Iso-Lateral High Row, Lever Seated High Row
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