Machine high row

A pull at an angle between the pulldown and the row: the diagonal path lets the lat stretch at the top and the shoulder blade retract at the bottom in the same movement.

• Compound
• Machine
• Beginner

How to do it

• Chest supported and the seat set so the handles sit high
• Start from the stretch with the arm extended
• Pull diagonally towards the hip on the same side
• Let it out slowly back to the stretch

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Coming off the seat to pull
• Cutting the initial stretch
• Pulling with the arms without moving the shoulder blade

Muscles worked

Primary

• Lats

Secondary

• Back
• Biceps
• Rear delt

Alternatives

• Machine Row (chest-supported)
• Lat Pulldown
• High Cable Row