Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    High Row

    The high row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and rear deltoids. It is performed by sitting on a machine, gripping the handles, and pulling them towards the body while keeping the chest against the pad.

    Also Works

    BicepsRear Deltoids

    How to Perform

    1. 1

      Adjust the seat height and foot platform to a comfortable position.

    2. 2

      Sit on the machine with your chest against the pad and your feet flat on the foot platform.

    3. 3

      Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

    4. 4

      Keep your back straight and engage your core.

    5. 5

      Pull the handles towards your body, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

    Master The High Row with Forge

    Get personalized coaching, form feedback, and workout plans featuring High Row and other exercises tailored to your goals.

    Join the Waitlist