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Back ยท Vertical pull

Machine High Row

A compound vertical pull exercise for the lats and upper back, done with a plate-loaded machine. It also works the rear delts and biceps.

Plate-loaded machine Compound Reps and weight Also called: high row, iso-lateral high row

Muscles worked

Primary

Lats and Upper back

Do most of the work.

Secondary

Rear delts and Biceps

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsPrimary
  • Rear deltsBack of the shouldersSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Chest up, shoulders pulled down before the arms bend.
  3. Pull the elbows down towards the ribs.
  4. Control the way up to a full stretch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Leaning far back. A small lean is fine; turning it into a row is not.
  • Pulling with the arms first. Shoulders down first, then the elbows down.
  • Cutting the top short. Let the arms straighten fully between reps.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.