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 machine high row alternative resistance to benefit strength training. The weight plates suspend the pulley arms high and away from the ground.

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.

My Wishlist Save. Hold the contraction for a moment before you breathe in as you slowly extend your arms back to the starting position.

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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. The resistance band high row works your upper back muscles , particularly the lats.

Machine high row alternative

Think of back workouts for a moment. Which exercise comes to mind when you picture a chiseled back? How can hit the goal of having a strong back, amazing shoulder health, and good posture? The high row machine, also known as the hammer strength high row machine, often comes to mind first for gym-goers.

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It is comprised of three regions. One of the closest alternatives to the high row machine is the kneeling cable row. 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. Chair Pull Up. Kneeling Cable High Row. The high row machine, whether a Hammer or Smith machine, works multiple muscle groups, which can vary in intensity based upon the grip and handle used, and also the body position that could be seated or standing. If you want to target your rear delts, only pull the bar until both your elbows and your shoulders form a straight line. 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. Due to the barbell high row being a free weight exercise that requires the exerciser to bend over, however, it is capable of recruiting stabilizer muscle groups in a manner that is not present in the high row machine exercise — thereby increasing the exertion required to perform the movement, and lowering the total repetition volume possible. Pro Tip If needed adjust the pad or seat height so that your thighs are properly secured. A significant portion of the upper region of your back. Your chest must be firmly against the back pad.

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.

With slightly bent arms, pull the handle towards your torso, lifting your head and pushing your chest out. Largest muscle of your back, spanning from the lower to middle regions creating a v shape. 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. The barbell high pull is the closest possible alternative exercise to the high row machine, sharing a large number of characteristics and advantages that may even make it a more suitable exercise than the high row machine itself. Add to wishlist. Narrow Grip Pull Up. Most high-row machines are loaded with weighted plates — creating the potential for a lot of resistance to benefit strength training. Share your public wishlist on social media, through links, and via custom email. October 25, 11 min read. Push your shoulders back and down, and lock and slightly squeeze your chest to set your shoulders in a safe position. Your wishlist.