Machine High Row

A rowing movement performed on a machine with handles positioned at upper chest level, targeting the lats with emphasis on upper back engagement.

Instructions

1. Sit at the machine with your torso upright, feet firmly planted on the floor or footrest.
2. Grasp the handles at a width slightly wider than shoulder-width, positioned at chest height.
3. Keep your arms extended in front of you with a slight bend in the elbows.
4. Pull the handles toward your body, driving your elbows back and out to the sides.
5. Bring your hands to approximately chest level and squeeze your back muscles at the peak contraction.
6. Slowly extend your arms and return to the starting position under control.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain an upright posture throughout the movement; avoid rounding your back.
• Focus on pulling with your back muscles rather than using excessive arm strength.
• Keep your chest up and shoulders back throughout the entire exercise.
• Control the eccentric phase and avoid letting the weight snap back to the starting position.
• Keep your elbows slightly higher than your shoulders during the pull.
• Start with moderate weight to establish proper form before increasing load.