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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Machine High Row

Also called Hammer Strength high row

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, delts

You need

Machines

Chest-supported row machine setup →
How to do itPicture · 3 steps
Chest pad
  1. 1Chest against the pad
  2. 2Pull the handles down and back toward your hips
  3. 3Reach forward and up between reps to stretch

Most common mistake

Lifting the chest off the pad to swing the weight.

Watch a demo
S
For back
#9 of 40
See the full list →
Research
85
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SMachine RowMachine

Takes

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