Plate-Loaded High Row
How to do it
Starting position
- Place your chest against the chest pad and plant your feet firmly on the footplates.
- Adjust the seat height so your shoulders rise slightly when your arms are extended.
- Grip the handles and keep your chest up.
Movement
- Pull your elbows down toward your torso as you pull the handles diagonally downward.
- In the contracted position, squeeze your lats once more.
- Slowly return while keeping your shoulders from being pulled forward.
Breathing
Exhale as you pull, inhale as you return.
Trainer tips
- On the way back, do not let your shoulders get pulled forward
Cautions
- If you pull using only your arms, your lats will barely be engaged.
- Leaning the upper body back to generate momentum
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Upper back · Rear delts · Biceps |
| Equipment |  Seated row machine |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps |
21 similar exercises
Representative exercise: Cable High Row
- Cable High Row
- Cable Single Arm High Row
- Cable High Row with Chest Support
- Band Narrow Grip High Row
- Machine One Arm Lateral High Row
- Lever High Row (plate loaded) (Demo 2)
- Lever High Row (plate loaded) (VERSION 2)
- Lever High Row (plate loaded) (VERSION 3)
- Machine Reverse Grip High Row (Plate Loaded)
- Cable Reverse Grip Straight Back Seated High Row
- Seated High Row with a Towel Jack on Chair
- Cable Single Arm High Row with Chest Support
- Machine Single Arm Reverse Grip High Row (Plate Loaded)
- Suspension High Row
- Cable Seated High Row (V-Bar)
- Cable Seated High Row (VERSION 3)
- Cable High Row (kneeling rope attachment)
- Suspender Wide Grip High Row
- Seated High Row with a Towel on a Padded Stool
- Band Narrow Grip High Row (VERSION 2)
- Ring High Row
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Low Seated Row with V BarHarderCable Rope Seated RowHarderBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseChest-Supported Dumbbell RowSimilar exerciseDumbbell Bent Over RowSame muscle · different equipmentBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.