High Cable Row

Exercise Information

  • Alternative Names: Cable high row with a bar, rear delt cable row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, rope attachment
  • Muscles Targeted: Back, biceps, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: Seated cable high row
  • Alternative: None

The high cable variation, as the name suggests, is performed by standing in front of a cable machine with a pulley placed above your head height. Unlike the low cable row, the high pulley position allows you to pull the rope attachment down to your rib cage and target your lower lats and rhomboids.

High Cable Row Exercise Information

  • Alternative Names: Cable high row with a bar, rear delt cable row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, rope attachment
  • Muscles Targeted: Back, biceps, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: Seated cable high row
  • Alternative: None

How to do a High Cable Row

Set up the high pulley cable machine by attaching the rope. Hold the rope handle using a neutral grip and stand a few steps back. Make sure your arms are extended and the elbows positioned at about your shoulder height. Pull the rope back toward your rib cage using your elbows and focus on rear delt contraction. Continue the movement until your arms almost touch the body. Hold the contracted position for one count and then lower the weight back to the initial position in the cable machine.

Tips

  • Do not pull your head and shoulder blades back so that your traps cannot be used.
  • You can rest your feet against the front platform or stand with a staggered stance if you feel that the weight is taking you forward.

Seated Variation

It is performed by sitting on a high bench in front of a low pulley cable machine and then pulling the rope extension toward your upper chest.

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