Back
Machine High Row
The Machine High Row is a strength exercise on a machine for your upper back. Share of the load in the Zulta muscle model: mid traps 20%, rhomboids 18% and rear delts 16%.
How to do it
- Set the seat so the handles are within reach with the arms straight up and forward.
- Sit with the thighs under the pad and grip the handles overhand.
- Set the shoulders down and lift the chest.
- Pull the handles down and back until the hands are beside the upper chest.
- Let the handles return slowly until the arms are straight.
Tips
- Keep the elbows flared slightly to bias the upper back.
- Squeeze the shoulder blades together at the bottom of the pull.
Common mistakes
- Leaning back to help the pull.
- Shrugging the shoulders toward the ears.
- Letting the stack slam between reps.
Muscles worked by the Machine High Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows flared away from the body turn the row into horizontal abduction. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Machine High Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Machine High Row work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Machine High Row good for beginners?
Yes. The Machine High Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine High Row?
For example the Hammer Strength High Row, Machine Row (Pronated Grip) and Seated Machine Row (Wide Grip). They train mostly the same muscles.
How do you make the Machine High Row harder?
Add weight or reps, or move on to the High Cable Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.