High Row Machine

Setup

1. 01Set the seat so the handles sit above shoulder height at arm's length.
2. 02Secure the thighs or chest against the pad per the machine design.
3. 03Grip the handles with a neutral or overhand grip as the machine allows.
4. 04Sit tall with a braced trunk and shoulders reaching up toward the handles.

Execution

1. 01Pull the handles down and back toward the upper abdomen.
2. 02Drive the elbows down along the machine's arc.
3. 03Squeeze the lats and shoulder blades at full contraction.
4. 04Return the handles under control to a full overhead stretch.

Checkpoints

• -The shoulder blades depress and retract as the elbows come down.
• -Torso stays against the pad without heaving backward.
• -Full stretch is reached at the top of every rep.
• -The weight stack does not slam between reps.

Common mistakes

• -Leaning back hard to turn it into a cheat row.
• -Stopping short of the overhead stretch.
• -Pulling with the biceps and shrugging instead of driving the elbows down.
• -Setting the seat so low the handles start behind the head.