High Row (Machine: Plate Loaded)

Pull the weight by driving your elbows down and back. Keep your chest pressed against the pad throughout the movement to isolate your back muscles.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper back / rhomboids

rear shoulders

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the high row machine so that the handles are at shoulder level.
- Sit down on the machine with your back against the pad and your feet flat on the floor.
Step 2Grab the Handles
- Reach for the handles with both hands, using a neutral grip (palms facing each other).
- Ensure your hands are positioned comfortably on the handles, with your arms fully extended.
Step 3Position Your Body
- Sit up straight with your chest lifted and shoulders back.
- Engage your core to maintain stability throughout the movement.
Step 4Pull the Handles
- Begin the movement by pulling the handles towards your upper chest, bending your elbows and keeping them close to your body.
- Focus on squeezing your shoulder blades together as you pull.
Step 5Control the Return
- Slowly extend your arms back to the starting position, maintaining control throughout the movement.
- Ensure that you do not let the weights drop too quickly.
Step 6Repeat
- Continue to pull and return for the desired number of repetitions, focusing on maintaining proper form.
Step 7Finish the Exercise
- After completing your reps, carefully place the handles back in their starting position.
- Stand up from the machine and ensure you are steady before walking away.