The machine high row, or Hammer Strength row, targets the back and all of its associated muscles. Additionally, the biceps and forearms are heavily activated since they are secondary pullers during the movement. Also, the high row is a compound movement which is very effective for muscle and strength gains.
Now, the exercise is a great alternative to barbell and dumbbell rows, while also providing a different angle than a lat pulldown; which makes it a better option for targeting every upper posterior chain muscle. It’s a great exercise for people at every level in their training since you can use maximum poundages safely without a high risk of injury.
In this Exercise
- Target Muscle Group: The back in general (Latissimus Dorsi, Traps, Rhomboids, Erector Spinae)
- Type: Strength
- Mechanics: Compound
- Equipment: High row
Exercise Instructions
- Begin by sitting down on the machine, then adjust the leg support pads and handles to your desired height.
- Keep your back straight and core tight.
- Grasp the handles and pull them toward you until your elbows are behind you while exhaling and contracting your back muscles.
- Hold for a couple of seconds.
- Slowly allow the handles to return to the starting position while inhaling.
- Repeat for the desired number of reps.
Variations & Tips
- You can also use cables for a high row alternative.
- Try not to let your elbows straighten at the top of the movement to protect your elbows.
- Keep your chest up and drop your shoulders back during the exercise.
- The machine high row targets all back muscles.
Watch: How to do the machine high row
Interested in measuring your progress? Check out our strength standards for Dumbbell Row, Lat Pulldown.
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