Back exercise

Plate-Loaded High Row

Plate-loaded machine row with a pull from above, for lats and upper back.

How to do the Plate-Loaded High Row

4 steps, in the order you do them.

Sit with your chest supported and take the high handles with your arms extended.
Pull down and back, driving your elbows toward your hips.
Squeeze your shoulder blades together for a second.
Return in a controlled way.

What goes wrong most often when you do the Plate-Loaded High Row, and how to fix it.

Your chest comes off the pad to finish the rep.
Keep your sternum on the pad for the whole set. If you can't reach back without lifting off, take off a plate.
Your elbows flare out and the pull ends at your shoulders.
Drive your elbows down toward your hips so your lats do the work.
You let go of the handles at the top and the plates clank between reps.
Go up until your back is stretched without losing tension, and start the next rep before the plates rest.