Machine high row
- Adjust the seat so you can reach the handles with an upward stretch, then sit with your chest against the pad.
- Pull the handles down and toward your body, driving your elbows toward your hips and squeezing your back muscles.
- Slowly release the handles back to the starting position until your lats are fully stretched.
Tips
- Set the seat height so the handles are slightly above your reach when your arms are fully extended, ensuring your lats go through a full stretch at the top of each rep.
- As you pull, lead with your elbows and drive them down toward your hips rather than pulling primarily with your hands.
- Keep your chest in contact with the pad throughout the set so your torso stays stable and does not rock back as you pull.
Common mistakes
- Pulling the elbows out to the sides rather than down toward the hips, which changes the path of the movement away from the intended pulling direction.
- Releasing the handles back to the start too quickly, cutting short the controlled return and leaving the lats incompletely stretched.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
