High Row Machine gif

High Row Machine

Central trap

Coach's Tips

High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.

How to

Starting Position

1. Sit on the High Row Machine and adjust the seat to fit your height. 2. Place your feet firmly on the footplate and ensure that your knees are slightly bent. 3. Grab the handles with an overhand grip and ensure that your elbows are slightly bent.

Proper Form

1. Begin the movement by pulling the handles towards your chest while keeping your elbows close to your body. 2. Exhale as you perform the movement and keep your back straight throughout the exercise. 3. Squeeze your shoulder blades together and hold the contraction for a few seconds. 4. Slowly return to the starting position while inhaling.

Breathing Technique

1. Exhale as you pull the handles towards your chest. 2. Inhale as you return to the starting position.


1. Make sure to keep your back straight and avoid arching your back. 2. Avoid jerky movements and keep your movements slow and controlled. 3. Don't overdo the exercise and keep your repetitions in the 10-15 range. 4. Avoid locking your elbows at the bottom of the movement.

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