High row

Performed in a similar way to a cable row, the high row involves the resistance being applied from a position just higher than head height. This change in the plane of resistance can aid in stressing the muscles in a slightly different way, and effectively recruit the lats, trapezius (including the lower fibres), rhomboids, and also the biceps brachii and forearms.

This exercise is sometimes performed with the leaning forward and backward during the positive and negative phrase, which will also bring the hamstrings and lower back muscles into play. This exercise can be performed with a whole host of different attachments to alter the resistance and stress. Trying experimenting with different attachments which you have, including ropes, wide bars, and narrow bars.

Performing high rows

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Set correct resistance on weight stack. Attach suitable attachment.
• Grasp handle with suitable grip.
• Sit on platform, keeping torso erect, back straight, and knees bent.
• Whilst keeping good body posture, pull attachment to abdomen.
• After peak contraction, control the attachment back to the starting position, allowing for a slight stretch of the back before returning to the concentric phrase.
• Repeat movement for desired amount of repetitions.

High rows courtesy of Fitness Uncovered - Bodybuilding & Fitness

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