Liftworthy
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Liftworthy

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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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

Chest-supported row machine

How to do itPictures · 3 steps
Chest pad
1Start
Chest pad
2Squeeze
Main musclesAlso working
  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

Good for

  • Top 10 for back
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Weighted Pull-Upvs Assisted Pull-Upvs Neutral-Grip Pulldown
S
For back
#9 of 40
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tensionStrong
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

A supported row that pulls down and back, loading the lats and upper back with almost no lower-back cost.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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