Cable Seated High Row

A pulling exercise that targets the upper lats, rhomboids, and posterior deltoids. The high-to-low pull angle improves the V-taper of the back.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at a high cable station. Use a wide or neutral grip handle. Position your feet for stability and sit with a slight lean back, chest out.

Instructions

1. Pull the handle toward your upper chest.
2. Focus on driving your elbows down and back.
3. Squeeze the mid-back muscles at the peak.
4. Return the weight slowly, feeling the stretch in your lats.
5. Keep your neck neutral.

Common Mistakes

1. Pulling the bar too low.
2. Shrugging the shoulders upward.
3. Losing core tension.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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