High rows are an exercise to train the back muscles. The neutral grip variation mainly works the latissimus and biceps, but also the trapezius. This variation is performed on the machine.
Exercise
High Rows
In neutral grip
Type: Unilateral
Rest: 180s
Equipment: High Row Maschine
Tutorial
1
Adjust the seat height of the machine so that it fits your height and sit on the seat.
2
Press your chest against the chest pad and grasp the handles in front of you with both hands in a neutral grip (palms facing inwards). Your arms are stretched out and your shoulders should be pulled slightly forward. Your back muscles should be slightly stretched.
3
Pull the handles forcefully backwards/downwards at an angle until your elbows are at the side of your body. Hold this position briefly. Exhale as you do so
4
Move the handles slowly and in a controlled manner diagonally forwards/upwards until your arms are fully stretched and in the starting position. Your back muscles should be slightly stretched. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! When the handles are in the top position, your shoulders should be pulled slightly upwards/forwards. If they are in the lowest position, you should pull your shoulders back. Your elbows are close to your body in this position. Make sure that you do not have a hollow back or hunched back during the exercise.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
High Row Maschine
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