Machine High Row

Machine High Row is a compound exercise that primarily targets the upper back, while secondarily working the biceps and rear deltoids. It is an intermediate level exercise that’s commonly used to build back thickness and improve pulling strength.

The machine variation of the high row provides a stable and controlled environment, making it easier to maintain proper form compared to free-weight rows. It also allows for a more focused contraction and better isolation of the back muscles without engaging the lower body or core for stabilization.

Because of the machine’s fixed path and adjustable settings, it's accessible to lifters of all experience levels. This makes it a solid choice for those looking to strengthen their upper back, improve posture, or support their progression in other pulling movements like pull-ups or barbell rows.

1. Adjust the seat and chest pad so that the handles are at shoulder height and you can fully extend your arms without locking your elbows.
2. Sit down with your chest firmly pressed against the pad, feet flat on the ground, and grip the handles with a neutral or overhand grip.
3. Begin the movement by pulling the handles toward your torso, driving your elbows down and back in a wide arc.
4. Squeeze your shoulder blades together at the end of the range of motion without leaning back or shrugging.
5. Slowly return the handles to the starting position with control, fully extending your arms.
6. Repeat for the desired number of reps while keeping tension in your back throughout the set.

Machine High Row is a low to medium risk exercise when performed with proper form.

The most common injury risks stem from pulling with poor posture or using excessive weight, which can strain the shoulder joints or lower back. To prevent this, keep your chest against the pad and avoid jerking or leaning back during the pull.

Improper shoulder mechanics—such as shrugging or rolling the shoulders—can also cause discomfort or lead to rotator cuff issues. Focus on moving through the elbows and maintaining a smooth motion to stay in a safe and effective range.