Machine high row alternative

October 25, 11 min read. High-row machines are gym equipment with high, overhead lever arms.

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.

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. In situations wherein the exerciser is searching for a high row machine alternative due to a lack of available equipment or other reasons that do not necessarily preclude the performance of other high row variations, the barbell high row or cable machine kneeling high row may act as perfectly suitable substitutes. 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.

Despite this difference, the reverse pec deck nonetheless still makes an excellent machine based alternative to the high row machine exercise in the capacity of an upper back and shoulders training exerciseespecially when paired machine high row alternative other intensive compound back movements such as the barbell row or pull up.

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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.

Machine high row alternative

The high row machine can help modify the classic row movement. While it can be helpful, you want a few alternatives with similar effects. High rows are a row variation where you hold your upper arms at about degree angles to your body instead of right by your sides. The machine form has pads for your chest and legs. By keeping your upper arms at this angle, high rows work your rear deltoids slightly more, focus slightly more on the middle part of your trapezius, and work your latissimus dorsi less. That being said, high row machines still work all of these muscles, a few other upper back muscles, and your biceps. Having a specific machine for the high row exercise can be great but it is not necessary to be able to do this movement. You can also use other pieces of fitness equipment like the cable machine, dumbbells, a barbell, etc. One of the closest alternatives is the kneeling cable row. This option engages your lower back less than many of the other options similar to the high row machine.

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Seated Row Machine. 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. Put your feet on the stabilizing foot supports, and lean forward with your head between your arms. V-Bar Lat Pulldown. Please add product to your wishlist to see them here. Chin Up. In situations wherein the exerciser is searching for a high row machine alternative due to a lack of available equipment or other reasons that do not necessarily preclude the performance of other high row variations, the barbell high row or cable machine kneeling high row may act as perfectly suitable substitutes. 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. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more. Each region has a different function and is trained in different ways. If you stand upright, you risk being pulled forward. Largest muscle of your back, spanning from the lower to middle regions creating a v shape. Secondary Muscle Groups. This biceps motion occurs every time you pull the bar of the high row machine in toward your body. Debbie Deb started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic.

October 25, 11 min read. High-row machines are gym equipment with high, overhead lever arms.

A modification of the standard pec deck exercise where the exerciser performs the movement facing the cushion of the machine instead of away from it, the reverse pec deck activates much of the same muscle groups as the high row machine, though with the noted exclusion of the latissimus dorsi muscle group. If you stand upright, you risk being pulled forward. October 25, 11 min read. Alongside this is also the fact that free weight exercises more readily recruit stabilizer muscle groups, resulting in a more functional and wide-reaching type of muscular development, though at the cost of more exertion and thus more muscle fatigue. For the next part of the movement roll your shoulders back, retracting the gap between the shoulder blades as you pull the two cable ends apart, aiming for your eye-line. Login Explore more products Add products. You activate this muscle group when you bend at the waist and move your torso backward, causing the erector spinae to extend, which is precisely what you do when you work out on a cable row machine. The brachialis sits behind the biceps brachii. Furthermore, cable machines offer a wide variety of attachments that allow T-bar rows, single-arm rows, and other options including V-bars, rope, straight bars, and more. Lat Pulldown. Last Updated:. Your wishlist. Cable Crossover Row.