Machine Pulldown (High Row)

Machine Pulldown (High Row)

Type: Compound Muscle: Upper Back Equipment: Machine

A machine-based exercise that targets the lats and upper back, performed in a seated position.

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+Builds upper-back pulling strength
+Supports controlled back training
–Fixed path may limit comfort
–Grip strength can limit loading

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat and chest pad so handles start just above shoulder height; feet flat
Grip the handles firmly, wrists straight, thumbs around
Sit tall with chest on pad, core braced, shoulders “down and back.”
Pull the handles down and back in an arc, driving elbows toward your ribs/hips
Keep elbows close; don’t shrug or flare them wide
Pause and squeeze your lats and upper back at the bottom
Return slowly to a full stretch with control, letting shoulder blades rise slightly
Exhale as you pull, inhale as you return