Machine High Row
Pull the handles down and back from overhead to the ribs to emphasize the upper lats.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Machine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine High Row work?
- The Machine High Row mainly works the lats and upper back.
- What equipment do you need for the Machine High Row?
- A machine.
- How many sets and reps of the Machine High Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine High Row?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Machine High Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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