Machine high row

The machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It approximates the motion of a free-weight row, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine rows are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout.

Benefits

Builds size and strength in the latissimus dorsi, rhomboids, middle and lower traps, and biceps
Hits areas of the back that are often neglected with other row machines
Many high row machines are isolateral, so you can perform alternating reps
Easy to change weight for dropsets

Type: Strength
Main Muscle Worked: Lats
Equipment: Other
Level: Intermediate

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Machine high row Instructions

Using resistance bands for added intensity. Perform 10 reps, then remove the band and go to failure. If you do not have bands, do a dropset where you perform your first 10 reps, then reduce the weight and complete another 10 reps.