Cable High-Pulley Row with Supported Chest
Target your upper back with controlled reps. Chest support provides stability for a focused workout.
The Cable High-Pulley Row with Supported Chest is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: cable machine or row handle.
Required Equipment
Cable High-Pulley Row with Supported Chest Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Cable High-Pulley Row with Supported Chest Variations and Alternatives
How to do the Cable High-Pulley Row with Supported Chest
Adjust the height of the chest support pad so that it’s at a comfortable level when you’re seated.
Attach a row handle to the high pulley of a cable machine.
Select the appropriate weight on the stack and sit down on the machine with your chest against the pad.
Grasp the row handle with both hands using a neutral grip (palms facing each other).
Plant your feet firmly on the ground and slightly bend your knees.
With your back straight, pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
Squeeze your shoulder blades together at the end of the pulling motion, holding the contraction briefly.
Slowly extend your arms back to the starting position, allowing your shoulders to protract forward.
Repeat for the desired number of repetitions.
After completing a set, carefully return the weight to the stack before getting up. Ensure you maintain a neutral spine throughout the exercise and avoid jerky movements. The weight should be challenging but not so heavy that it compromises your form.
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Cable High-Pulley Row with Supported Chest FAQs
What muscles does the Cable High-Pulley Row with Supported Chest work?
The Cable High-Pulley Row with Supported Chest mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable High-Pulley Row with Supported Chest?
Cable machine or row handle.
Is the Cable High-Pulley Row with Supported Chest a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable High-Pulley Row with Supported Chest go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable High-Pulley Row with Supported Chest variations and alternatives?
Similar exercises include the Cable Incline Y-Raise with Supported Back, Cable Single-Arm High Row, Cable Elevated Row and Cable Seated Front Row.
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