High Row – Pronated Grip Machine
Learn how to do High Row – Pronated Grip Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
High Row – Pronated Grip Machine is a Machine exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. 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 – Pronated Grip Machine
A high row performed on a machine with a pronated (overhand) grip to target the lats and upper back, with more emphasis on the rear delts and traps compared to a neutral grip.
💡 Instructions:
Sit on the machine with your chest against the pad and feet flat on the footrests.
Grip the handles with a pronated (overhand) grip, palms facing down.
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 – Pronated Grip Machine
Equipment
- Machine
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: High Row – Pronated Grip Machine
- Type
- Machine exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, Forearms
- 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 – Pronated Grip Machine
What muscles does High Row – Pronated Grip Machine work?
High Row – Pronated Grip Machine primarily targets the Lats, with secondary engagement of the Biceps, Forearms.
How do you do High Row – Pronated Grip Machine correctly?
A high row performed on a machine with a pronated (overhand) grip to target the lats and upper back, with more emphasis on the rear delts and traps...
Is High Row – Pronated Grip Machine good for beginners?
High Row – Pronated Grip 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 – Pronated Grip Machine?
High Row – Pronated Grip Machine requires: Machine.
What are the benefits of High Row – Pronated Grip Machine?
High Row – Pronated Grip Machine strengthens the Lats, engages the Biceps and Forearms, 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 – Pronated Grip Machine?
Similar exercises to High Row – Pronated Grip 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 – Pronated Grip Machine better than Barbell Bent Over Row?
Both High Row – Pronated Grip Machine and Barbell Bent Over Row target the Lats. High Row – Pronated Grip 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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