Machine High Row

lats, traps, rear deltsCable Machine

A seated machine row pulling handles from high to low toward the upper chest. Targets the lats and upper back from a stable seated position.

How to do it

1Adjust the seat height so the handles are above head level when your arms are fully extended.

2Sit in the machine, press your chest firmly against the pad, and grab the handles.

3Depress your shoulders and drive your elbows back and down toward your upper chest.

4At the bottom, squeeze your shoulder blades together and pause for a second.

5Slowly return the handles overhead, allowing your back muscles to stretch gently.

Common mistakes

Leaning back too far, turning a high row into a horizontal row.

Using momentum and jerking your torso, taking work away from the back muscles.

Shrugging your shoulders toward your ears at the top, overloading the neck.

Breathing

Exhale as you pull the handles to your chest; inhale as you return them overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.