High Row Machine: How-to, Tips & More
The High Row Machine is a beginner compound exercise for your upper back. You do it with high row machine. It is a good fit when your goal is muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the High Row Machine
- Sit with your thighs under the pad and grip the handles overhead.
- Pull the handles down and back toward your hips.
- Squeeze your shoulder blades down.
- Let them rise slowly.
High Row Machine tips
- Keep your chest up and still.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
High row machine
Type
Compound
High Row Machine alternatives
More upper back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Frequently asked questions
What muscles does the High Row Machine work?
The High Row Machine mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the High Row Machine good for beginners?
Yes. The High Row Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the High Row Machine?
You need high row machine.
Add High Row Machine to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon