High Row – Machine

Learn how to do High Row – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats TrapsBiceps Machine

High Row – Machine is a Machine exercise that primarily targets the Lats, with secondary activation of the Traps, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do High Row – Machine

A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level.


Instructions:


  • Sit on the machine with your chest against the pad and feet flat on the footrests.

  • Grip the handles above shoulder height with a pronated or neutral grip.

  • Pull the handles down and back toward your ribcage, driving your elbows behind you.

  • Squeeze your shoulder blades together at the end of the movement.

  • Return to the starting position with control.


Common mistakes:


  • Using momentum instead of controlled movement.

  • Shrugging the shoulders during the pull.

  • Not pulling through the full range of motion.

  • Letting the chest lift off the pad.

You're a coach? High Row – Machine is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleLatsSecondary muscleTrapsSecondary muscleBiceps

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: High Row – Machine

Type
Machine exercise
Primary muscle
Lats
Secondary muscles
Traps, Biceps
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: High Row – Machine

What muscles does High Row – Machine work?

High Row – Machine primarily targets the Lats, with secondary engagement of the Traps, Biceps.

How do you do High Row – Machine correctly?

A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level. Instructions: Sit on the...

Is High Row – Machine good for beginners?

High Row – Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for High Row – Machine?

High Row – Machine requires: Machine.

What are the benefits of High Row – Machine?

High Row – Machine strengthens the Lats, engages the Traps and Biceps, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to High Row – Machine?

Similar exercises to High Row – Machine include Barbell Bent Over Row, Dumbbell Bent Over Row, Landmine Row, One Arm Bent Over Dumbbell Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is High Row – Machine better than Barbell Bent Over Row?

Both High Row – Machine and Barbell Bent Over Row target the Lats. High Row – Machine uses Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
One Arm Bent Over Dumbbell Row
MET 4.5

One Arm Bent Over Dumbbell Row

  • Dumbbells
One Arm Dumbbell Row
MET 5

One Arm Dumbbell Row

  • Dumbbells

Add High Row – Machine to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free