High Row - Iso-Lateral, Reverse Grip

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the seat of the plate-loaded high row machine so that the handles are at chest level when seated.
   • Sit down on the machine with your back firmly against the pad and feet flat on the ground.
2. Step 2Grip the Handles
   • Using a reverse grip (palms facing you), grasp the handles with your hands shoulder-width apart.
   • Ensure your grip is firm but not overly tight to avoid unnecessary tension in your forearms.
3. Step 3Position Your Body
   • Engage your core and keep your back straight against the pad throughout the movement.
   • Adjust your shoulders down and back, ensuring they are not hunched.
4. Step 4Pull the Handles
   • Begin the movement by pulling the handles towards your torso, focusing on using your back muscles.
   • Keep your elbows close to your body and aim to bring the handles to your lower chest or upper abdomen.
5. Step 5Squeeze and Hold
   • At the peak of the movement, squeeze your shoulder blades together and hold for a brief moment.
   • Maintain control and avoid using momentum to pull the handles.
6. Step 6Return to Start
   • Slowly extend your arms back to the starting position, ensuring you do not fully lock out your elbows.
   • Keep your back engaged and avoid leaning forward as you return.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout each rep.
   • Focus on controlled movements rather than rushing through the exercise.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handles and sit back for a moment.
   • Once ready, stand up and ensure the machine is properly secured before leaving.