Machine High Row tutorial
The machine high row is a seated exercise where you pull handles from high and in front down and back toward you. This angle works both the lats and mid-back muscles, and the fixed machine path makes it easy and safe to perform. It suits beginners and anyone strengthening the back without loading the spine.
How to perform
- Adjust the seat so the handles are slightly above head height.
- Set the thigh or chest pad so your body stays stable.
- Grab the handles with straight arms and keep your chest up.
- Draw your shoulder blades down and back, then pull the handles toward your lower chest.
- Squeeze your shoulder blades together at the end of the movement.
- Return the handles slowly until you feel a full stretch in the lats.
Breathing: Exhale as you pull the handles and inhale as you return them.
Key tips
- Start by depressing your shoulder blades rather than bending your elbows.
- Drive your elbows toward your sides and slightly back.
- You can work one arm at a time to fix side-to-side imbalances.
Common mistakes
- Leaning back excessively to cheat
- Shrugging the shoulders toward the ears while pulling
- Letting the weight snap back on the return
Safety: People with shoulder pain should limit the range and can use a close-grip lat pulldown instead.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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