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High Pulley Row
The High Pulley 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
- Sit at a lat pulldown station with the thighs under the pad and a lat bar on the high pulley.
- Grip the bar overhand, wider than the shoulders, and lean the torso back about 30 degrees.
- Let the arms reach up and forward toward the pulley.
- Row the bar to the upper chest, driving the elbows back and down.
- Let the arms straighten slowly while the lean stays fixed.
Tips
- Hold the torso angle still: the arms move, the body does not.
- Finish with the shoulder blades squeezed together.
Common mistakes
- Swinging back further with each rep.
- Pulling the bar to the belly.
- Letting the shoulders roll forward at the finish.
Muscles worked by the High Pulley 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 Pulley Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the High Pulley 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 Pulley Row good for beginners?
Yes. The High Pulley Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the High Pulley Row?
For example the Cable Row Wide Grip, High Cable Row and Dumbbell High Row. They train mostly the same muscles, some with different equipment.
How do you make the High Pulley Row harder?
Add weight or reps, or move on to the High Cable Row and Seal 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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