Machine high row: How to Do It, Muscles Worked

Step by step

Sit tall, chest against the pad, grab the handles.
Pull your elbows down and back, squeezing your shoulder blades.
Pause, then let the handles return slowly under control.

What you should feel

A squeeze between your shoulder blades and in your upper back; your neck and lower back should not strain.

Common mistake

Shrugging your shoulders toward your ears; keep them low and lead with your elbows.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Upper back Lats

Helps

Rear shoulders Biceps

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Chest-supported rowUpper back, Lats

T-bar rowUpper back, Lats

Incline dumbbell rowUpper back, Lats

Neutral-grip dumbbell rowUpper back, Lats

Two-arm kettlebell rowUpper back, Lats Body weightLying Y-T-W raiseUpper back, Rear shoulders

Questions

What muscles does the machine high row work?

Machine high row mainly works your upper back and lats. It also helps your rear shoulders and biceps.

Can I do the machine high row at home?

Not easily, it needs this: machines. At home, try instead: chest-supported row, incline dumbbell row, and neutral-grip dumbbell row.

How many sets and reps of the machine high row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your upper back

Machine high row