Leverage High Row

Also called machine row, chest-supported row and high row machine.

Works

Upper back, plus lats

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.

1. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
2. Pause at the bottom of the motion, and then slowly return the handles to the starting position.
3. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Cues

• Chest on the pad.
• Pull the elbows back and down.
• Squeeze, then let the lats stretch.

Common mistakes

• Lifting the chest off the pad.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.