A “York Super High Row” refers to a commercial-grade back-training machine, or an exercise variation (using cables/bands), famous for its striking black and red color scheme. It is highly effective for isolating the latissimus dorsi, trapezius, and rear deltoids.Â
How to Perform the Super High Row
Executing this movement mimics a hybrid between a lat pulldown and a traditional seated row.Â
- Setup: Adjust the seat so your chest rests comfortably against the pad. Secure your knees or thighs under the leg pads.
- Grip: Grab the upper handles with either a neutral, wide, or underhand grip depending on which muscle area you want to target.
- Drive: Pull your elbows down and back while squeezing your shoulder blades together. Keep your torso firm against the pad and avoid leaning backward.
- Return: Slowly extend your arms back to the starting position to achieve a deep stretch in your lats.
Muscle Targeting
- Upper Lats & Teres Major: Targeted best with a wide or neutral grip.
- Mid/Lower Traps & Rhomboids: Engaged heavily when you pull the elbows downward and squeeze your shoulder blades.
- Lower Lats: Better isolated using an underhand or narrow/supinated grip.
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