Machine high row alternative

October 25, 11 min read. High-row machines are gym equipment with high, overhead lever arms. Most high-row machines are loaded with weighted plates — creating the potential for a lot of resistance to benefit strength training.

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways. Exercises that target the same primary muscle groups and require the same equipment. Exercises that target the same primary muscle groups with different equipment. Sign Up.

Machine high row alternative

The high row machine exercise is a compound movement performed with a specially made exercise machine meant to induce significant time under tension and dynamic contraction in much of the upper back and shoulder muscle groups. Despite its rather safe and effective training ability, many exercisers seek to substitute the high row machine exercise with a similar alternative — either due to issues relating to the exercise itself, or simply because of a lack of access to a high row machine. Fortunately, the high row machine is not unique in the majority of its aspects, and as such may be quite easily substituted with a variety of different movements and exercise implements, most of which can fulfill whatever requirements the exerciser may have. Generally, the most common reason why the high row machine is alternated out is simply due to the unavailability of its prerequisite machine, though certain situations may call for its replacement with another row variation that presents a different distribution of resistance across the various back muscle groups. In relation to this is the angle at which the exerciser performs a repetition of the machine high row, with its upright and overhead position placing the shoulder joint in a position of weakness — especially if the exercise is performed with improper form or excessive resistance. Another reason why the high row machine may require substitution in a training program is in its machine based nature, wherein it is less capable of recruiting stabilizer muscle groups and thus is not as effective for training athletes or exercisers that require such a training stimulus. All in all, regardless of the reason why the exerciser has chosen to alternate out the high row machine in their workout program, they are spoiled for choice and simply need to choose an alternative exercise that best meshes with their training goals. The high row machine and its subsequent alternative exercises train a small number of muscle groups present throughout the upper back and shoulders, with the latissimus dorsi of the mid back, teres major of the upper back, rhomboids and biceps brachii all being activated to a significant degree. Alongside these are the deltoids — with the posterior deltoids in particular — being activated either in a contradictory capacity or in a static manner as stabilizer muscles, depending on what portion of the repetition the exerciser is performing at the time. The high row machine exercise can either take the form of a heavy compound movement performed as a secondary or primary source of upper back training stimulus, or as a light compound exercise used as an auxiliary adjacent to more intense or comprehensive back exercises such as the deadlift or barbell row. In terms of volume and relative amount of weight, the high row machine will generally translate in a nearly ratio with most exercises — though certain lifts with more advantageous form mechanics may allow the exerciser to move more weight with less exertion, requiring adjustments be made to preserve the intensity of the workout session.

One Arm Cable Seated Row. Cable Crossover Row.

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Written by Lee Kirwin. We've all been there: doing the same workout over and over again, wondering if our back gains have hit a plateau. That's where the power of variety comes into play. Sometimes, we need to step out of our comfort zone and embrace a whole new world of exercises that can improve our results. So today, I'm here to share with you my absolute favorite high row machine alternative exercises.

Machine high row alternative

The high row machine, also known as the hammer strength high row, is a dynamic compound exercise targeting the shoulders and upper back. As a health and performance coach with extensive experience, I'll share proven high-row machine alternatives, their muscle impacts, and how to integrate them into your workouts. In general for an effective high-row machine alternative, select exercises with a pulling angle between a horizontal row and a vertical pulldown, using a neutral or overhand grip. In my years of coaching, I've found the kneeling cable high row to be the most effective alternative to the high row machine, closely mimicking its resistance angle and muscle activation. It is a fantastic compound workout for improving the middle back while providing practical arm work. The barbell row is commonly used to improve and strengthen upper back muscles. Moreover, according to WebMD, this exercise also improves hip hinge and trunk strength [ 1 ]. To complete a barbell row effectively, however, it needs the assistance of the upper arm, low back, and core muscles. The seal row is a version of the barbell row in which the exertion is concentrated on the rowing muscle groups in the upper arms and back. The resistance band high row works your upper back muscles , particularly the lats.

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This is particularly applicable when this great exercise is done in a seated position. Let your shoulders roll forward to increase the space between your shoulder blades when you grab the two cable handles. The trapezius is another large back muscle comprising upper, middle, and lower fibers. Share my wishlist. Squeeze the ropes as you pull them apart at the top of the movement, making sure you feel your upper-back muscles working. The Barbell High Pull. Please add product to your wishlist to see them here. By simply utilizing a variant of the high row instead of an entirely different alternate exercise, one may ensure that a similar muscular activation pattern and form are carried over to the alternative variant exercise — thereby preserving the original purpose of the high row machine in the training routine. The curved bar puts your shoulders in a better position for optimal benefits. The versatility of what the high-row machine offers will make it tough to find a single alternative that offers the same level of hypertrophy and range of motion. Continue until your elbows are by your sides. Hold your elbows close to your body and squeeze your shoulder blades together as the bar reaches the sides of your chest. In relation to this is the angle at which the exerciser performs a repetition of the machine high row, with its upright and overhead position placing the shoulder joint in a position of weakness — especially if the exercise is performed with improper form or excessive resistance.

Is your home gym missing a crucial piece of equipment? This machine is a great alternative to the traditional rowing machine and offers many benefits. This machine works your back and biceps, and is a great way to build strength in those muscles.

For exercisers seeking a lower intensity alternative to the high row machine exercise, the dumbbell rear delt row is capable of activating a similar set of muscle groups in a manner not as significant as the aforementioned high row machine. Bent-over rows can be done on a cable machine, but people without access to such machines can use other equipment to help them build a strong back. Cable Row. The high row machine exercise is a compound movement performed with a specially made exercise machine meant to induce significant time under tension and dynamic contraction in much of the upper back and shoulder muscle groups. Regardless of your choice of stance, grab the pull handle at a slight angle that allows you to keep your shoulders down and not pulled up to your shoulders. Keep your arms bent and immediately repeat the movement to keep constant tension on the lats. The face pull is a suitable alternative to the high row machine for the purposes of choosing a lower intensity movement that retains the benefits of being a machine based exercise while reducing the risk of overtraining and shoulder joint related injuries. That is the coordinated motion of the scapula and humerus experienced during shoulder movement. If you stand upright, you risk being pulled forward. One Arm Lat Pulldown. Bent-over rows can be done with dumbbells, resistance bands, or kettlebells.