A1. Horizontal Seated High Row

I have chosen the Horizontal Seated High Row using the Row machine, as an example, because this machine is often misused. Progression of this exercise include High Row on a stability ball, at Mid-Pulley, and one-legged High Row.

A2. Major muscles worked

The Major Muscles used in The Horizontal High Row are Posterior Deltoid, Infraspinatus and Teres Minor(external Rotator Cuffs), Mid-Trapezius, Rhomboids, and Biceps.

This exercise targets the upper back, back of the shoulders and promotes better posture.

Sitting with hips flexed at 90°, spine, neck and wrists in neutral, shoulder blades press down and back, elbows a little lower than shoulders, wrists a little lower than elbows, palms facing down on grip or bar, knees flexed, contract the abdominals and pull grip into chest.  Exhale as you pull back. Inhale as you release to starting position.

Sit with hips flexed at 90 degrees. Spine, neck and wrists are in neutral. Keep scapulae depressed (shoulder blades press down). Position elbows slightly lower than shoulders, wrists slightly lower than elbows. Palms are pronated and face down(A3). Kness are flexed. Contract abdominals.

A3.  pronated position of hands

With elbows and arms extended, begin by moving elbows backwards. Keep upper arms in the horizontal plane (A1) while contracting (squeezing) posterior deltoids, mid-trapezius and rhomboid muscles (A2). Or you may prefer to contract the deltiods, trapezius and rhomboids prior to the arm/shoulder movement.  Pull the bar or grip into the chest.  Exhale when pulling (in phase) and inhale during the controlled out phase. The only moving joints are the shoulders, scapulae and elbows.

Common errors:
– Extending hips or spine instead of maintaining stability (hold still, please don’t rock!)
– confusing the high row exercise with the low row exercise
– elevating the shoulder girdle (shoulders press up)
– not controlling the return

Opposing exercises: Chest exercises such as the Bench Press, Push Up, Dumbbell Fly and one of my favorites the Single-Arm Cable Chest Press