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Home » Exercise Guides » Back

Build Back Strength: Seated High Row for Powerful Lats & Biceps

How to do the machine high row.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:13 AM EDT

Ask Question?

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.

Seated High Row Machine Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Latissimus Dorsi, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Rear deltoids
Equipment
Seated High Row Machine
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Maximize Core Strength: Master Rollouts for Total Ab Fitness
  • Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength
  • Cable Front Raise: Target Your Shoulders for Optimal Strength
  • Master Cable Crossover: Build Chest, Shoulders, and Triceps

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

  1. Begin by sitting down on the machine, then adjust the leg support pads and handles to your desired height.
  2. Keep your back straight and core tight.
  3. Grasp the handles and pull them toward you until your elbows are behind you while exhaling and contracting your back muscles.
  4. Hold for a couple of seconds.
  5. Slowly allow the handles to return to the starting position while inhaling.
  6. 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.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Back Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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