Machine High Row
Pulling from high-and-in-front to low-and-behind, the machine high row splits the difference between a pulldown and a row — and hits the lats through a huge stretch because of it. The chest pad locks your torso in place, so the upper back and biceps do all the work with zero lower-back cost. Lifters who feel pulldowns mostly in their arms often feel this machine exactly where it belongs.
How to do the machine high row, step by step
- Set the seat so your arms reach up and forward to the handles with your chest against the pad.
- Grip the handles — neutral grip if offered — and let the weight pull you into a full overhead stretch.
- Press your chest into the pad and set your shoulder blades down before pulling.
- Drive the elbows down and back toward your hips in one arc.
- Squeeze the lats hard for a second with the handles by your ribs.
- Return over two to three seconds, letting the shoulder blades glide up into the stretch.
Form cues that fix most reps
Ride the stretch at the top — let the weight lengthen your lats for a beat before each pull.
Think of dragging your elbows down to your back pockets rather than pulling with your hands.
Keep your chest welded to the pad; if it peels off, the weight is too heavy.
Common mistakes (and the fix)
Machine High Row sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Machine High Row FAQ
What muscles does the machine high row work?
Primarily the lats, along with the rhomboids, mid traps, rear delts, and biceps. The high-to-low pulling angle trains the lats through a longer arc than a horizontal row, closer to a pulldown but with the torso fully supported.
How many sets and reps should I use?
Do 3–4 sets of 8–12 reps with a deliberate two-to-three-second return. The supported torso makes near-failure sets safe, so push the last one hard.
High row vs lat pulldown — do I need both?
They cover similar territory. The high row's chest pad removes body English and often lets you feel the lats more clearly; the pulldown offers more grip and width options. Running one as your main vertical-angle pull and rotating the other in every few weeks keeps both useful.
More upper back exercises
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