Which muscles does the high row (machine) work?

The high row (machine) mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the high row (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

High Row (Machine): how to do it and muscles worked

The high row (machine) mainly works your lats and back, with help from your biceps. You need a gym machine.

Muscles worked

Main

Helping

Biceps

How to do the high row (machine)

1
Adjust the seat so the handles are above chest height and sit with your chest against the pad. Grip the handles and start with your arms extended.
2
Pull the handles down and back toward your upper chest, driving your elbows down and squeezing your lats and upper back. Return slowly to straight arms.
3
Breathe out as you pull and in as you return, about two to three seconds up. Keep your shoulders down and chest up.

Form tip: Do not shrug or lean back; finish with elbows near your sides for the best lat squeeze.

Common questions

Which muscles does the high row (machine) work?: The high row (machine) mainly works your lats and back. It also involves your biceps.
What equipment do I need for the high row (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the high row (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.