High rows are an exercise to train the back muscles. The overhand grip variation mainly works the trapezius muscle and the back shoulder, but also the latissimus. This variation is performed on the machine.
Exercise
High Rows
In the upper grip
Type: Unilateral
Rest: 150s
Equipment: High Row Maschine
Tutorial
1
Adjust the seat height of the machine to suit 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 using an overhand grip (palms facing diagonally downward). Your arms should be extended and your shoulders should be pulled slightly forward. Your back muscles should be slightly stretched.
3
Pull the handles forcefully diagonally backward/downward until your elbows are at your sides. Your upper arms should be about 45° away from your upper body. Hold this position briefly. Breathe out as you do so.
4
Slowly and carefully move the handles forward/up at an angle until your arms are fully extended and in the starting position. Your back muscles should be slightly stretched. Breathe in as you do this.
5
A repetition has thus been performed. 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 and "crack nuts". Your elbows are spread out from 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 - trapezius)
Secondary
—
Tertiary
—
Equipment
High Row Maschine
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