Step by step
- Adjust the seat so you reach the handles with straight arms.
- Rest your chest on the pad if the machine has one and grab the handles.
- Pull your elbows down and back, squeezing your shoulder blades together.
- Return slowly until your arms are straight.
Tip: Try pulling one arm at a time if the machine allows it.
Common mistakes
Pulling away from the pad to use momentum takes work off your back.
Keep your shoulders down throughout.
Straighten your arms fully on the way back.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it replace the lat pulldown?
It works very similar muscles and can replace it for a day, although combining both gives more variety.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add high row machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.