Machine High Row

Muscle Lats

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How to do the Machine High Row

The Machine High Row is a back-strengthening exercise designed to target the lats, upper back, and rear deltoids through a controlled horizontal and slightly downward pulling motion. This machine-based movement provides a guided path that helps maintain consistent resistance and reduces the need for stabilization compared to free-weight variations.

The high pulling angle emphasizes the upper and middle fibers of the lats and rear shoulders, promoting balanced back development and improved posture. By keeping the chest against the pad and leading with the elbows, lifters can achieve maximum activation of the back muscles without excessive strain on the lower back.

Ideal for both beginners and advanced trainees, the Machine High Row supports progressive overload in a safe, stable setup. It is particularly effective for developing width and thickness in the upper back while reinforcing scapular retraction and shoulder stability, which carry over to compound lifts such as pull-ups, deadlifts, and rows.

Primary Muscle: Lats
Secondary Muscles: BicepsTrapsUpper Back
Equipment: Machine
Difficulty: Beginner

Setup Instructions

Adjust the seat height and chest pad so the handles are at mid-chest level when seated.
Select the appropriate resistance on the machine’s weight stack or plate-loaded arms.
Sit with your chest pressed firmly against the pad and feet flat on the floor or foot platform.
Grasp the handles with a pronated or neutral grip, depending on the machine’s design.
Engage your core and retract your shoulder blades slightly before starting the pull.

Coaching Cues

Lead the pull with your elbows, not your hands.
Keep your chest pressed against the pad throughout the movement.
Avoid shrugging your shoulders; focus on pulling through the back muscles.
Control the negative phase to enhance muscle activation.
Maintain a neutral wrist position and avoid overextending at the bottom.

Execution Steps

Exhale as you pull the handles toward your upper ribcage or chest, keeping your elbows angled slightly downward.
Squeeze your shoulder blades together at the end of the movement for maximum contraction.
Inhale as you slowly extend your arms to return the handles to the starting position, maintaining control.
Repeat for the desired number of repetitions while keeping a smooth, steady tempo.