High Row – Machine
Learn how to do High Row – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
High Row – Machine is a Machine exercise that primarily targets the Lats, with secondary activation of the Traps, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do High Row – Machine
A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level.
💡 Instructions:
Sit on the machine with your chest against the pad and feet flat on the footrests.
Grip the handles above shoulder height with a pronated or neutral grip.
Pull the handles down and back toward your ribcage, driving your elbows behind you.
Squeeze your shoulder blades together at the end of the movement.
Return to the starting position with control.
⚠️ Common mistakes:
Using momentum instead of controlled movement.
Shrugging the shoulders during the pull.
Not pulling through the full range of motion.
Letting the chest lift off the pad.
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Start Free TrialMuscles Worked by High Row – Machine
Equipment
- Machine
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: High Row – Machine
- Type
- Machine exercise
- Primary muscle
- Lats
- Secondary muscles
- Traps, Biceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: High Row – Machine
What muscles does High Row – Machine work?
High Row – Machine primarily targets the Lats, with secondary engagement of the Traps, Biceps.
How do you do High Row – Machine correctly?
A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level. 💡 Instructions: Sit on the...
Is High Row – Machine good for beginners?
High Row – Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for High Row – Machine?
High Row – Machine requires: Machine.
What are the benefits of High Row – Machine?
High Row – Machine strengthens the Lats, engages the Traps and Biceps, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to High Row – Machine?
Similar exercises to High Row – Machine include Barbell Bent Over Row, Dumbbell Bent Over Row, Landmine Row, One Arm Bent Over Dumbbell Row. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is High Row – Machine better than Barbell Bent Over Row?
Both High Row – Machine and Barbell Bent Over Row target the Lats. High Row – Machine uses Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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