High Row (Machine)
Also called Machine High Row, Plate-Loaded High Row
How to do it
Sit in the high-row machine with the chest supported and both arms extended upward and forward. Pull the handles down and back toward the upper ribs by driving the elbows beside the torso and retracting the shoulder blades, pause, then return slowly to full extension without lifting from the pad or shrugging.
Setup
Adjust the seat and chest pad so the high handles are reachable with straight arms and the resistance travels toward the upper ribs. Brace both feet, use neutral wrists, keep shoulders down, and chest against the support.
Where you should feel it
Through the lats and rhomboids along the guided high-to-low path, with the biceps, rear delts, and traps assisting while the forearms secure the handles and the core maintains position.
When to use it
Use for stable bilateral back hypertrophy close to fatigue when a supported high-row path and simple load progression are preferred. Controlled sets of 8-15 reps fit well.