Cable Seated High Reverse-Grip Straight-Back Row
Strengthen your back with the Cable Seated High Reverse-Grip Row. Build muscle and improve posture with this effective exercise.
The Cable Seated High Reverse-Grip Straight-Back Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: exercise bench, cable machine and wide bar attachment.
Required Equipment
Cable Seated High Reverse-Grip Straight-Back Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Cable Seated High Reverse-Grip Straight-Back Row Variations and Alternatives
How to do the Cable Seated High Reverse-Grip Straight-Back Row
Set up the cable machine with an appropriate weight. You can use a long bar or a close-grip handle for this exercise. Ensure you have a bench or a seat in place to perform the exercise from a seated position.
Sit down on the bench and grab the handle with an underhand (reverse) grip, meaning your palms are facing upwards. Your hands should be about shoulder-width apart.
Start with your arms fully extended, shoulders down and back, and your spine in a neutral position.
Begin the movement by driving your elbows down and back, retracting your shoulder blades as you pull the handle towards your waist.
Squeeze your back muscles at the end of the pulling motion, ensuring that you are not just using your arms to perform the row.
Slowly extend your arms back to the starting position, controlling the weight as you release.
Perform the exercise for the desired number of repetitions and sets.
Remember to keep the movement controlled and focus on engaging your back muscles throughout the exercise. Adjust the weight as needed to maintain good form and to avoid using momentum to complete the rows.
---
Cable Seated High Reverse-Grip Straight-Back Row FAQs
What muscles does the Cable Seated High Reverse-Grip Straight-Back Row work?
The Cable Seated High Reverse-Grip Straight-Back Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated High Reverse-Grip Straight-Back Row?
Exercise bench, cable machine and wide bar attachment.
Is the Cable Seated High Reverse-Grip Straight-Back Row 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 Seated High Reverse-Grip Straight-Back Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated High Reverse-Grip Straight-Back Row variations and alternatives?
Similar exercises include the Barbell Incline Row, Barbell Lying Close-Grip Underhand Rack Row, Barbell Bench Incline Reverse-Grip Row and Cable Reverse 45-Degree Fly.
Training calculators
Work out the numbers behind your training before your next session.