Machine High Row
A seated plate-loaded row where handles set above and in front are pulled down and back toward the torso. The downward angle trains the lats and mid back between a pulldown and a horizontal row.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Teres Major
- Traps (Trapezius)
- Rear Delts
- Biceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the seat so you can just reach the handles above you, lock the knees under the pad and grip the handles overhand with the arms extended.
Lift the chest and set the shoulder blades down.
Pull the handles down and back toward the sides of the chest.
Squeeze the shoulder blades together at the bottom.
Let the handles return until the arms are almost straight, keeping tension on the muscles.
Breathing: Exhale as you pull, inhale as the handles rise.
Coaching tips
Elbows down and back
Chest tall
Don't let the plates rest
Common mistakes
Leaning back to move the weight
Shrugging at the bottom
Letting the weight touch down between reps
Safety notes
Keep the knees secured under the pad so you are not lifted off the seat.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.