Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how High Row Machine could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
High row machines pull from an overhead angle toward your upper chest, combining elements of pulldowns and rows. The angled path hits your upper lats and teres major from a unique direction that neither pure pulldowns nor horizontal rows replicate.
When to use it
Use for upper lat - pay attention to this for better results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Pull the handles down and back toward your upper chest, not straight down like a pulldown. Let your shoulders stretch forward at the top for a full lat stretch before initiating each rep.
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Sit at the high row machine.
Adjust chest pad for optimal results.
Grip handles above you.
Pull handles down and back.
Squeeze shoulder blades.
Return with control.
Targets upper lats for optimal results.
Great machine variation.
Full stretch at top.
Squeeze at bottom for optimal results.
Use high row machines as a variation from standard pulldowns and rows. Good mid-workout when you want lat work but need variety. The fixed path makes them beginner-friendly while still challenging advanced lifters.
Not getting full stretch.
Cutting the range of motion short on the High Row Machine can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the High Row Machine makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Coming off pad for optimal results.
On an upper-body pulling movement like the High Row Machine, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how High Row Machine could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the High Row Machine
The High Row Machine primarily targets the Latissimus dorsi, Teres major, making it an effective exercise for back development. Secondary muscles worked during the High Row Machine include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Our library labels High Row Machine as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for High Row Machine. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for High Row Machine is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the High Row Machine include: Lat Pulldown, Pull-Up. These exercises target similar muscle groups as the High Row Machine and can be used as substitutes based on your equipment availability, gym setup, or training preferences.