Machine High Row
What Is the Machine High Row?
Machine High Row is a compound exercise that primarily targets the back, especially the lats and upper back, while also working the biceps and rear deltoids. It is an intermediate-level movement commonly used to build back thickness and improve pulling strength.
You sit facing the machine with your thighs held under a pad and pull two lever arms from high in front of you down and back toward your chest. That angle sits between a lat pulldown and a horizontal seated row, so the lats and teres major do much of the work as the elbows drive down, while the rhomboids and the middle and lower trapezius finish the rep by drawing the shoulder blades back and down.
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. The chest pad and thigh pad take the lower back and legs largely out of the lift, so the back can be trained hard without holding a bent-over position. On plate-loaded versions like the one shown, each lever arm moves on its own, which lets you train one arm at a time and stops a stronger side from covering for a weaker one.
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 or support their progression in other pulling movements like pull-ups or barbell rows. It usually appears as the second or third back exercise in a session, after a main vertical pull or row, with moderate loads for 8 to 15 reps.
Muscles Worked
- Latissimus Dorsi
- Primary
- Lower Trapezius
- High
- Rhomboid Major
- High
- Teres Major
- High
- Biceps Brachii
- Medium
- Brachialis
- Medium
- Deltoid
- Medium
- Upper Trapezius
- Medium
Instructions
- Load equal plates on both lever arms and adjust the seat so you can just reach the handles with your arms extended up and forward.
- Sit facing the machine with your chest against the pad, feet flat, and your thighs locked under the thigh pad.
- Reach up and grip the handles with an overhand or angled grip, letting your arms extend fully.
- Start the pull by drawing your shoulder blades down and back.
- Drive your elbows down and back in an arc until your hands reach the front of your chest and your elbows are just behind your torso.
- Squeeze your upper back for a moment without shrugging or lifting your chest off the pad.
- Return the handles along the same arc with control until your arms are fully extended again.
- Repeat for the desired number of reps, keeping tension in your back throughout the set.
Common Mistakes
Using momentum
Leaning back or jerking the weight reduces muscle engagement and increases injury risk.
Shrugging the shoulders
This shifts the focus away from the lats and puts stress on the neck and traps.
Not fully extending arms
Cutting the return short skips the stretched top position and turns each rep into a partial.
Flaring elbows too wide
Overly flared elbows can stress the shoulders and decrease the effectiveness of the row.
Seat set at the wrong height
A seat that is too low makes you shrug to reach the handles, and one that is too high cuts off the stretch at the top.
Pulling with the arms first
Bending the elbows before the shoulder blades move turns the row into a biceps pull and takes work off the back.
Injuries
Machine High Row is a low risk exercise when performed with proper technique. The chest pad and thigh pad support the body, so most problems come from loading the shoulders and elbows badly rather than from the machine itself.
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. Shrugging or rolling the shoulders forward at the top of the stretch can also irritate the front of the shoulder and the rotator cuff, so set the shoulder blades down before each pull and focus on moving through the elbows.
If the overhead start bothers your shoulders, lower the load or switch to a flatter pulling angle such as the Machine Seated Row or Cable Seated Row. Training one arm at a time with the free hand on the thigh pad handle is a useful way to clean up a weaker side. Progress by adding plates in small steps, pausing at the chest, or slowing the return, but only while the chest stays on the pad.
Stop the set if you feel sharp pain in the front or top of the shoulder, pain at the inside of the elbow, or numbness or tingling running down the arm, and get it assessed before loading the movement again.
Other Names for the Machine High Row
The Machine High Row is also known as:
- Iso-Lateral High Row
Frequently Asked Questions
- Q: Is the high row machine good for beginners?
Yes, it's easy to use and helps teach proper pulling mechanics in a controlled setting.
- Q: Should I use a neutral or overhand grip?
Both grips are effective - neutral grip may be easier on the wrists and shoulders.
- Q: Can I go heavy on this machine?
Yes, but make sure you can control the weight and maintain proper form throughout each rep.
- Q: How is the high row different from a lat pulldown?
The high row pulls from in front of you at an angle rather than from directly overhead, so it sits between a pulldown and a horizontal row. If you want a true vertical pull, use the Machine Lat Pulldown alongside it rather than in its place.
- Q: Can I do the high row one arm at a time?
Yes, on machines with independent lever arms like the one shown. Hold the thigh pad handle with your free hand and keep your chest on the pad so your torso does not twist toward the working side.