Cable High Row

Body region

• Back
• Shoulders

Muscles

Main

• Deltoid
• Trapezius
• Rhomboids

Helps

• Latissimus Dorsi
• Teres Major
• Biceps
• Brachialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station or Lat Pulldown Machine

Technique

1. Set a bar or two handles on a high pulley and sit or kneel facing it.
2. Hold the handles with arms extended forward and upward.
3. Pull toward your upper chest, keeping the elbows high and wide.
4. Return slowly until the arms are straight.

Cues

• Squeeze the shoulder blades together at the end.
• Keep the elbows at about shoulder height.

Common mistakes

• Leaning far back to move the stack.
• Dropping the elbows so it turns into a pulldown.

Variations

• Alternating Cable High Row
• Wide-Grip High Cable Row
• One-Arm High Cable Row
• Seated V-Bar Cable High Row

Alternatives

• Face Pull
• Seated Cable Row