How to do the Machine High Row
- Sit with your thighs secured and feet flat.
- Grip both handles overhead, arms fully extended.
- Pull both handles down to your upper chest, elbows driving down.
- Return them overhead under control until your arms are straight.
Full technique — 6 steps
- Sit in the machine with your thighs secured and your feet flat on the base.
- Reach up and grip both handles with an overhand grip, arms fully extended overhead.
- Keep your torso upright and your shoulders level throughout the set.
- Pull both handles down toward your upper chest by driving your elbows down and out to the sides.
- Finish with your hands just below your chin without shrugging your shoulders upward.
- Return the handles under control until your arms are fully extended overhead again.
Common mistakes
- Shrugging shoulders during the pull
- Stopping short of full overhead reach
- Leaning back to move weight
- Letting one handle lead the other
- Yanking with the arms first
Form cues
- Drive elbows down
- Pull to upper chest
- Reach fully overhead
- Keep shoulders level
- Don't shrug up
Compared with similar variants
| Machine High Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | High Row | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
No equipment
- Bench Assisted Chin-Up Harder
- Outdoor Gym Lat Pulldown Harder
Suspension trainer
- Suspension Trainer Chin-Up Harder
Resistance bands
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Machine High Row
- Harder Assisted Chin-Up
- Harder Behind the Neck Lat Pulldown
Quick answers
What muscles does the Machine High Row work?
Primary: Lats 9/10. Also works: Teres major 6/10, Biceps 6/10, Rhomboids 5/10, Rear delts 4/10.
Which joints does the Machine High Row load?
Shoulder: low, Elbow: low.
When should I do the Machine High Row in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Machine High Row?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Machine High Row?
Cable machine: Dual Cable Lat Pulldown, Single Arm Half Kneeling Cable Lat Pulldown. No equipment: Bench Assisted Chin-Up, Outdoor Gym Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.
What is a harder version of the Machine High Row?
Assisted Chin-Up (Beginner), Behind the Neck Lat Pulldown (Intermediate).
