High Row Machine
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
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A multi-joint movement that builds overall strength, the High Row Machine targets your back through a pulling movement pattern. Use for upper lat - pay attention to this for better results.
Everything You Need to Know About the High Row Machine
The High Row Machine is a good for beginners exercise that targets your Latissimus dorsi and Teres major. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper lat - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the High Row Machine work?
Primary
Secondary
Stabilizers
Step-by-step: High Row Machine
- 1
Sit at the high row machine.
- 2
Adjust chest pad for optimal results.
- 3
Grip handles above you.
- 4
Pull handles down and back.
- 5
Squeeze shoulder blades.
- 6
Return with control.
What are the best tips for the High Row Machine?
Targets upper lats for optimal results.
Great machine variation.
Full stretch at top.
Squeeze at bottom for optimal results.
Mistakes to watch for on the High Row Machine
Not getting full stretch.
Cutting the range of motion short on the High Row Machine means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the High Row Machine takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Coming off pad for optimal results.
On pulling movements like the High Row Machine, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the High Row Machine?
All fitness levels looking to build strength and muscle definition.
How to Program the High Row Machine
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the High Row Machine?
Other Variations
- Hammer Strength High Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the High Row Machine — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust machine.
- Full range of motion.