How to do a machine high row

Setup:

1. Machine Adjustment: Adjust the seat height so your chest is comfortably against the pad when your arms are fully extended.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form throughout the full range of motion.
3. Grip: Grasp the handles with a neutral (palms facing each other) or overhand grip (palms facing down), depending on your preference and the machine design.
4. Body Position: Sit upright with your chest out, shoulders back and down, and core engaged.

The Lift:

1. Initiate the Pull: Exhale and pull the handles towards your chest, leading with your elbows. Keep your elbows high and focus on squeezing your shoulder blades together.
2. Hold and Squeeze: Pause briefly at the end of the pull, feeling the contraction in your back muscles, particularly your lats and rhomboids.
3. Controlled Return: Inhale and slowly return the handles to the starting position, extending your arms fully and allowing your shoulder blades to protract (move apart).

Tips:

• Focus on the Back: Concentrate on using your back muscles to pull the handles down, rather than relying on your arms.
• Elbow Position: Keep your elbows high and slightly flared out to the sides throughout the movement.
• Chest Pad Contact: Maintain contact with the chest pad throughout the exercise for support.
• Smooth Movement: Avoid jerking or swinging the handles. The movement should be smooth and controlled.