Cable Seated High Row
Strengthen your back with the Cable Seated High Row! Build a stronger, wider back with proper form and controlled movements.
The Cable Seated High Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: v-bar attachment or wide neutral bar attachment or cable machine.
Required Equipment
Cable Seated High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Cable Seated High Row Variations and Alternatives
How to do the Cable Seated High Row
Cable Seated High Row Instructions
V-bar or wide-grip attachment
Positioning
Adjust the Machine: Set the appropriate weight on the cable machine.
Attach the Grip: Attach a V-bar or wide-grip handle to the high pulley.
Sit Down: Sit on the bench facing the machine. Your feet should be flat on the ground and knees slightly bent.
Grip the Handle: Reach up and grab the handle with both hands. Your palms should be facing each other (if using a V-bar) or facing away from you (if using a wide grip).
Posture: Sit up straight with your back neutral. Your shoulders should be down and back, and your core engaged.
Movement
Starting Position: Begin with your arms fully extended above you, holding the handle. Allow your arms to be straight but not locked at the elbows.
Pulling Down: Exhale and pull the handle towards your upper chest. Keep your elbows close to your body and squeeze your shoulder blades together as you pull.
Pause: Hold the position for a brief moment at the peak of the movement, feeling the contraction of your upper back and shoulders.
Return: Inhale and slowly extend your arms back to the starting position, ensuring you control the weight and don’t let it pull you back too quickly.
Repetitions: Repeat for the desired number of repetitions, usually 8-15.
Tips
Maintain good posture throughout the movement to prevent strain.
Focus on using your back muscles rather than your arms to pull the weight.
If you feel discomfort in your shoulders or back, stop and reassess your form.
Cable Seated High Row FAQs
What muscles does the Cable Seated High Row work?
The Cable Seated High Row 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 Seated High Row?
V-bar attachment or wide neutral bar attachment or cable machine.
Is the Cable Seated High 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 Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated High Row variations and alternatives?
Similar exercises include the Band Seated Straight-Back Row, Cable Rope-Handle High-Pulley Pull, Cable Lying Upright Row and Cable Seated Face Pull.
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