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High Row Machine
How to adjust
- Set the seat height so the handles are at shoulder level when your arms are extended.
- Adjust the chest pad so it sits against your sternum.
- Load weight plates onto the posts on the lever arm and secure them with plate collars.
How to use
- Sit into the machine, chest against the pad, gripping the handles at a higher angle than a straight lat pulldown.
- Exhale, pull down and back, bringing the elbows past the torso, squeezing the shoulder blades.
- Inhale, extend the arms back under control, keeping the same range each rep.
Safety notes
- Keep the chest secured against the pad throughout to isolate the back and avoid leaning back excessively, which stresses the lower back.
- Control the return; do not let the plates slam.
- If you run out of strength mid-set, keep your hands on the handles and let the lever arm travel back until the plates rest on the stops before you let go and step off the seat — letting go mid-range snaps the handles forward and drags your shoulders with them.