High Row Machine

Muscles High Row Machine Works

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Mid Trapsupper-middle area between the shoulder blades
• Rhomboidsmuscles between the shoulder blades close to the spine
• Rear deltsback of the shoulders, used to pull the arms behind you
• Bicepsfront of the upper arms
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit

Main musclePull the handles down and back along the machine path as your elbows travel toward your sides. The main muscle driving this movement is your lats. Your lats pull your elbows down and back to squeeze your back.

Supporting musclesYour mid traps and rhomboids pull your shoulder blades back, and your rear delts assist as your arms move behind you.

How it should feelAs you pull, your elbows should move down and back while your outer back and mid-back squeeze together. At the end, your whole back should feel stable and tight.

Signs you're offIf your shoulders roll forward or only your arms move, your back is not doing enough. If your body jerks against the handles, you are using momentum.

Remember thisFollow the machine path and think about sending your elbows down and back, not pulling with your hands.

Setting Up for High Row Machine

Setup orderSet the seat height → Press your chest into the pad → Load matching plates on both sides

• Seat height

  Set it like thisSet the seat so the chest pad touches the center of your chest and you can reach the handles by extending your arms slightly upward and forward.

  How to checkYou should not need to shrug to reach the handles, and the chest pad should not sit too high near your neck or too low on your stomach.

• Chest pad

  Set it like thisMove your body forward so the chest pad rests firmly against the center of your chest.

  How to checkThere should be no large gap between your chest and the pad, and your body should stay on the pad as you reach for the handles.

• Plates

  Set it like thisIf the machine is plate-loaded, load matching plates on both sides.

  How to checkBoth sides should have the same plate count and weight, with each plate pushed fully on.

Watch out forAvoid setting the seat too low, leaving a gap between your chest and the pad, or loading different weights on each side.

Stance for High Row Machine

Foot widthPlace your chest against the pad and your feet securely on the footplates.

Where your weight goesSupport yourself through your hips, footplates, and chest pad.

Upper body positionSit where your shoulders do not lift up when you hold the handles.

Why it mattersIf the seat position is off, your shoulders may lift and your arms may take over.

How to Grip for High Row Machine

Grip typeHold both machine handles with your palms facing each other.

Grip widthHold the same position on both handles, so one hand is not on the inner side while the other is on the outer side.

How hard to gripPlace the handles in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for High Row Machine

When pulling the handle toward your body, send your elbows down and back, pulling it towards your back.

Think of it like thisThe feeling of sending the elbow down and back

Before the fixMy hands and arms get tired first, and I can't seem to put any strength into my back.

After the fixThe upper and middle of the back are tightened, and the shoulders are kept low.