Machine High Row
Also known as: Machine High Rows, High Row Machine, Seated High Row Machine, Lever High Row, Plate-Loaded High Row, Weight Plate-Loaded High Row, Plate Loaded High Row, Plate-Loaded Overhead Row, High Row Plate Machine
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Adjust the seat so the handles start above shoulder height; set the chest pad or thigh pad if the machine has one.
- Grip the handles and sit tall with your arms extended.
- Pull the handles toward your chest, driving the elbows down and back.
- Return slowly to straight arms without letting the weight crash.
Cues
- Pull with the elbows, not the hands.
- Keep your chest on the pad.
- Squeeze the shoulder blades.
Common mistakes
- Shrugging the shoulders.
- Leaning back to move the weight.
- Letting the arms get yanked forward on the return.