High Row Machine

Pro Tip

If needed adjust the pad or seat height so that your thighs are properly secured.

How To

Sit on the machine with your feet firmly planted on the ground, thighs secured by the pad, and hands placed on the handles.
Exhale and drive your elbows down and backward, flexing your arms while simultaneously squeezing your shoulder blades together.
Continue until your elbows are by your sides.
Inhale and allow your arms to raise and extend while simultaneously parting your shoulder blades, returning to the starting position.

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

High Row Machine

This machine can help you improve your barbell row strength.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

High Row Machine

Alternatives

Exercises that target the same primary muscle groups with different equipment