Seated Cable High Row
Seated row from a high cable, emphasizing upper back and lats from a different angle.
- Primary muscleUpper back
- Also worksBack
- EquipmentCable machine
- TypeCompound
- MovementHorizontal pull
- LevelBeginner
- Upper back
- Back
- Cable machine
How to do the Seated Cable High Row
4 steps, in the order you do them.
- Sit facing the high cable and grab the bar or handles with your arms extended up and forward.
- Keeping your torso upright, pull toward your upper chest, driving your elbows back.
- Squeeze your shoulder blades together for a second.
- Return with control.
Common Seated Cable High Row mistakes
What goes wrong most often when you do the Seated Cable High Row, and how to fix it.
You lean back until you're almost lying down.
Keep your torso upright or only slightly inclined so the pull comes from your elbows.
You pull toward your abs instead of your upper chest.
Aim the handle at your upper chest, with your elbows going back and out.
You sit so close to the pulley that the cable runs vertical.
Sit farther back so the cable comes in at a diagonal, from above and in front.
Alternatives to the Seated Cable High Row
They work the upper back with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Seated Cable High Row work?
The Seated Cable High Row works mainly the upper back. It also works the back, the biceps, and the rear delts.