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 ivysociete plates — creating the potential for a lot of resistance to benefit strength training.

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.

Machine high row alternative

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. Your browser does not support the video tag. Pro Tip If needed adjust the pad or seat height so that your thighs are properly secured. How To Sit on the machine with your feet firmly planted on the ground, thighs secured by the pad, and hands placed on the handles. Exhale and drive your elbows down and backward, flexing your arms while simultaneously squeezing your shoulder blades together. Continue until your elbows are by your sides. Inhale and allow your arms to raise and extend while simultaneously parting your shoulder blades, returning to the starting position.

One Arm Lat Pulldown. Any machine high row alternative you pull a weight toward your body, like pulling a bar on a pulley or doing a barbell row or a dumbbell row, you move a bit closer to that sought-after V-shape back with well-defined lats.

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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.

Machine high row alternative

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. Your browser does not support the video tag. Pro Tip If needed adjust the pad or seat height so that your thighs are properly secured. How To Sit on the machine with your feet firmly planted on the ground, thighs secured by the pad, and hands placed on the handles.

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One Arm Lat Pulldown. Squeeze the ropes as you pull them apart at the top of the movement, making sure you feel your upper-back muscles working. Chest-supported rows with free weights with an incline bench, but with a potential downside of having to use kettlebells or dumbbells with significantly lower weight capacity than the cable machine. The barbell high row is the free weight counterpart of the high row machine, wherein instead of the exerciser pulling an implement from overhead, they will instead pull a barbell from the ground towards their sternum. Most high-row machines are loaded with weighted plates — creating the potential for a lot of resistance to benefit strength training. Dumbbell Pullover. The three fiber types of traps are large and can be independently targeted in workouts. Please add product to your wishlist to see them here. As a large number of potential alternative exercises exist to the high row machine, alternating it out is more a matter of preference and comfort rather than simple specificity. The Barbell High Pull. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more.

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Are you want to move selected wishlist products? The bodybuilder or strength trainer is thereby forced to pull the arms towards the body, activating all 20 pairs of upper back muscles. Variations Exercises that target the same primary muscle groups and require the same equipment. Band Lat Pulldown. It allows you to select the angles that offer the best contractions for your back. A chest-supported row alternative is a machine where you can sit down and rest your chest against a support pad to brace against the resistance you will row. Adjust the PEC deck machine so that the handles will be in line with your shoulders and so that your arms will be parallel to the floor if you sit in the reverse position on the seat. Share List Via Email. When searching for an exercise of similar characteristics, it is no stretch of logic to look towards exercises of a similar nature or equipment requirement for potential candidates. Ideally, what you want is a cable with split ends with D-handles, which allows you to have a much bigger range of motion so when you're moving the weight back into position simply pull on the cable. 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. High rows and chin-ups are likely the most underrated bicep exercises in fitness. Close Grip Band Row.