Back
High Cable Row
The High Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: mid traps 19%, rhomboids 17% and rear delts 15%.
How to do it
- Set a pulley at about head height and attach a straight bar.
- Sit on a bench facing the pulley, far enough back that the arms are straight with tension on the cable.
- Grip the bar overhand, hands wider than the shoulders, and sit tall.
- Row the bar to the upper chest with the elbows high and wide.
- Let the arms straighten slowly toward the pulley.
Tips
- Keep the elbows at or just below shoulder height at the end.
- Squeeze the shoulder blades together, not up.
Common mistakes
- Dropping the elbows so it becomes a normal row.
- Leaning back to finish the rep.
- Shrugging the shoulders toward the ears.
Muscles worked by the High Cable Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows flared away from the body turn the row into horizontal abduction. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
High Cable Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the High Cable Row work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), brachialis and biceps (short head) assist.
Is the High Cable Row good for beginners?
The High Cable Row is rated intermediate. If you are new, learn the Cable Row Wide Grip first and build up from there.
What is a good alternative to the High Cable Row?
For example the Cable Row Wide Grip, High Pulley Row and Dumbbell High Row. They train mostly the same muscles, some with different equipment.
How do you make the High Cable Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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