High Machine Row: How-To, Tips, and Muscles Worked

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The High Machine Row is a great back exercise that is often overlooked. If you are like me, you have probably tried the usual suspects—barbell rows, lat pulldowns, and maybe some cable rows—but the High machine row offers you a unique and effective one.

Unlike traditional rows, the machine row targets the upper back more intensely. This is because the machine allows for a higher plane of motion and restricted movement.

If you’ve seen the term Hammer Strength High Row and wondered why it’s special.

Here’s why: Hammer Strength is a top brand in strength training, known for high-quality gym equipment. Their High Row machine offers a unique movement that is a hybrid between a seated row and a pull-up.

Instead of pulling horizontally or vertically, you pull down at an angle, which provides a fresh challenge and a different training stimulus.

Over time, this will give your back a fuller, more defined appearance that stands out both in and out of the gym.

High Machine Row
Table of Contents

High Machine Row Muscles Worked

  • Primary Muscles Worked: Latissimus Dorsi (Lats), Trapezius (Upper and Lower Traps), Rhomboids and Rear Delts
  • Secondary Muscles Worked: Biceps Brachii, Brachialis, Teres Major and Minor, Infraspinatus
  • Stabilizing Muscles Worked: Erector Spinae, Rectus Abdominis, Obliques, Forearm Muscles, Rotator Cuff muscles.

How To Do High Machine Row

  1. Adjust that seat so your feet are flat on the ground and your legs are straight out in front of you.
  2. The thigh pad should be snug on top of your legs. If you’re stuck choosing, go lower rather than higher. You want to be able to push against it.
  3. The chest pad should be close enough that you can lean into it. Think of it as your anchor point.
  4. Stand up and grab those handles. Most machines have them angled so your palms face each other a bit (neutral grip).
  5. If you can, try switching between overhand and underhand grips. Overhand hits the upper back more, and underhand targets the mid back.
  6. Once you’ve got a hold, plop down in the seat, slide your legs under the pads, and cuddle up to that chest pad.
  7. Before you even think about pulling, pull those shoulders back and squeeze your shoulder blades together.
  8. Start the row by pulling the handles toward you, focusing on driving your elbows back rather than just pulling with your hands. This cue helps engage your lats, rhomboids, and traps more effectively.
  9. As you reach the end of the movement, squeeze your shoulder blades together and hold the contraction briefly.
  10. Slowly allow the handles to return to the starting position. Don’t just let the weights drop; the exercise’s negative (lowering) part is just as important as the pull.

Tips and Form

High Machine Row
  • Before you even start pulling, squeeze those shoulder blades together. This sets your back muscles up for optimal engagement and protects your shoulder joint. Think of it as “pre-loading” your lats and rhomboid.
  • Focus on driving your elbows down and back, not just pulling the handles.
  • Keep your chest firmly against the pad throughout the movement. This stabilizes your torso and ensures you’re isolating your back muscles.
  • Ensure that your arms form about a 45-degree angle with your body at the bottom of the movement.
  • As you perform each rep, consciously think about the muscles you’re targeting—especially the lats, traps, and rhomboids. Visualizing these muscles contracting can help you work them more effectively.

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