Machine High Row
Also known as: high row machine, hammer strength high row, lever high row, seated high row, iso-lateral high row
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyBeginner
- TypeIsometric
Handles set above head height mean you pull down and back at a diagonal, splitting the difference between a pulldown and a seated row, an angle that loads the lats through a long stretch at the top. The chest pad keeps your torso from swaying back to cheat the stroke. Drive the elbows toward your hips, not straight back.
How to do the Machine High Row
- Adjust the seat height and foot platform to a comfortable position.
- Sit on the machine with your chest against the pad and your feet flat on the foot platform.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and engage your core.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.
Muscles worked
Primary
Upper Back · Back
On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.
Common mistakes
- Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
- Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
- Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
- Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s | 45–60 s |
| Endurance | 2–3 × 45–90 s | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine High Row work?
The Machine High Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Machine High Row good for beginners?
Yes. The Machine High Row is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine High Row?
If you cannot do the Machine High Row, try the Machine Seated Row, the Machine T-Bar Row or the Single Arm Machine Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine High Row, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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