High Row

The machine high row is a fantastic pulling exercise to train your back muscles and biceps. The machine high row lies somewhere between a seated back row and a pull-up. 
​
The high row works the Latissimus dorsi, Trapezius, Rhomboids, Teres Major and Minor, and to a lesser extent, the biceps.

The benefits of the high row

• It’s an angled pull that doesn’t have a free weight alternative. 
• The high row is very stable. People normally manage to maintain good form even when the reps start slowing down.
• You can work on each side independently.
• Easy to set up.

How to do the high row

• The knee pad should be set so it will be firmly on the top of your thigh, so you can push into the pad and generate force. 
• Stand up and grab the handle with an overhand grip
• Your chest should be tight against the pad. 
• Your arm that’s not doing the set should be holding the pad to keep you stable.
• Pull your shoulders back.
• Drive your elbows back and down. Don’t focus on pulling the handles, as this can cause people to use their biceps too much. Think elbow down and back.
• Return under control.