Leverage High Row

Middle Back

Leverage High Row

LevelBeginner EquipmentMachine MechanicCompound ForcePull

A machine row with a high handle path that works the upper and middle back.

Strength

Primary musclesMiddle Back

Secondary musclesLats

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.2 kcal/min

Estimate range 14–23 kcal (±25 %)

Muscle mass worked7 %

Effort during a set4.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so the handles are above chest height.
2Sit with your chest on the pad and grab the handles.

How to perform

1Pull the handles down and back by driving your elbows toward your hips.
2Squeeze your shoulder blades.
3Pause briefly.
4Return slowly.