Machine High Row
- Pro
- Beginner
- Gym
The machine high row braces your chest against a pad while you pull the handles from a full overhead stretch down toward your ribs. It works the lats, upper back and rear delts together as a compound pull. Both beginners and more advanced lifters use it in the gym for weight and reps, mainly as a main lift.
- Muscles
- Lats, Upper back, Rear delts
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit facing the machine, chest on the pad, grip the high handles.
- Start from a full stretch overhead.
- Pull the handles down and back toward your ribs.
- Squeeze your lats, then return slowly.
Form cues
- Draw your shoulder blades together before your elbows bend.
- Keep your chest pressed into the pad throughout.
- Exhale as you pull the handles toward your ribs.
Common mistakes
- Shoulders shrug up toward the ears during the pull. Keep your shoulders down and pull with your lats.
- Torso leans back to help move the weight. Press your chest into the pad and pull with your back.
- Range stops short of a full overhead stretch. Start each rep from a full stretch overhead.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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