Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Upper Back
Biceps
Rear Delts
Highlighted muscles
How To Perform
- 1 Sit with thighs under the pad. Reach up to the handles.
- 2 Pull the handles down and back, driving elbows toward the floor.
- 3 Return to the start with arms fully extended.
Form Cues
- ✓ Think about pulling your elbows toward your hips.
- ✓ Keep chest up throughout the movement.
Common Mistakes
- ✗ Leaning too far back.
- ✗ Not achieving full arm extension between reps.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For High Row Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the High Row Machine? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of High Row Machine should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does High Row Machine target?
High Row Machine primarily targets the Lats. Secondary muscles include Upper Back, Biceps, Rear Delts.
Is High Row Machine good for beginners?
High Row Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For High Row Machine, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.