Back · Row Machine
Machine High Row
How to do the machine high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Row Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Adjust the seat so the handles line up with your upper chest. Pull the handles down and back toward your upper ribs, then return with control.
- 1Upper back and lats working as you drive elbows down and back.
Common mistakes
- Do not shrug or rock your torso; keep the movement smooth.
Muscles worked
The machine high row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Machine High Row strength standards
See how your machine high row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM110 lb
Silvere1RM172.5 lb
Golde1RM250 lb
Platinume1RM330 lb
Diamonde1RM377.5 lb
Champione1RM417.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the machine high row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.