High row machine

Selectorized machines

The machine guides the movement along a fixed path. Resistance is usually selected with a stack pin; change it only at rest. Adjust the seat and pads to your height.

Exercises with this equipment

Machine high row
Upper back, Lats
How to do this exercise: Machine high rowSetup · movement · load
Upper backLats
1. Set your position
  Sit with feet supported. If there is a chest pad, set it so you can reach the handles without rounding your back.
2. Make the movement
  Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not rock your torso or shrug shoulders toward your ears.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.