# Machine High Row

URL: https://heatsy.app/ex/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: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Teres Major, Rhomboids
- Helps: Deltoid, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Adjust the seat so the handles start above shoulder height; set the chest pad or thigh pad if the machine has one.
2. Grip the handles and sit tall with your arms extended.
3. Pull the handles toward your chest, driving the elbows down and back.
4. 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.

## Alternatives

- [Cable High Row](https://heatsy.app/ex/cable-high-row)
- [Lat Pulldown](https://heatsy.app/ex/lat-pulldown)