High Row Machine

a.k.a. Hammerstrength High Row

Differentiation: Mechanics

This variation of a Pulldown Row is unique. Here is how: you use a High Row Machine. The machine makes you pull the weight at a downward angle. Using this angle engages and develops your lower trapezius, | rhomboids, | and lats.

Starting Position

To get into starting position, do this...

1) Locate a high row machine.

2) Load plates on the machine.

3) Adjust the seat so your chest is in line with the handles of the machine.

4) Sit on the seat of the high row machine.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the handles overhand, with your palms facing down.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the handles toward your upper chest

3) ...until your you have pulled the bars back as far as possible.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale as you allow the handles to move upward to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not swing back while pulling the bar down. Keep your torso upright - at a 90-degree angle to your legs.

Keep your elbows close to the sides of your body.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

The stress should be on your shoulder muscles as you pull.

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