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Description
Seated Cable High Row is an effective exercise performed seated on a cable machine that targets the upper back muscles. This movement intensely works the upper trapezius, rhomboids, rear deltoids, and mid-back muscles. Pulling from a high angle activates different muscle fibers than classic seated rows. It is highly beneficial for correcting posture defects and protecting shoulder health. The cable machine's continuous tension keeps muscles active throughout the movement. It is a versatile back exercise that can be used in both volume and shaping workouts.
Step-by-Step Instructions
- 1
Sit facing the cable machine, set pulley to upper position and firmly place feet on support
- 2
Grasp bar or rope attachment at shoulder width and assume starting position
- 3
Pull cable toward your face or upper chest by opening elbows to sides
- 4
At the end point, firmly contract upper back muscles by bringing shoulder blades together
- 5
Return weight to starting position in controlled manner while maintaining muscle tension
- 6
Keep torso upright throughout movement and avoid swaying forward and backward
Key Points
- ✓In seated position chest should be out, back straight and stable
- ✓Pull cable toward face level, not neck or chest
- ✓Move elbows up and backward, not down
- ✓Squeeze trapezius and rhomboids by bringing scapulae together
- ✓Fully extend arms at starting position to stretch lats
Common Mistakes
- ✗Using momentum by leaning back - target muscles work insufficiently
- ✗Pulling cable too low - engages lower back instead of mid-back
- ✗Lifting shoulders up - creates trapezius dominance
- ✗Fully locking elbows at end of movement - tension lost from muscles
Breathing
Inhale when arms are extended, exhale while pulling. Fully exhale at point of full contraction.
Muscle Activation
Safety
Precautions
- Those with shoulder impingement should limit range of motion
- Those with rotator cuff injuries should be cautious
- Doctor approval should be obtained for those with frozen shoulder
- Those with neck hernia should pay attention to head position
Safety Tips
- Keep back stable, only move arms
- Don't pull shoulders toward ears, keep them down
- Perform movement through full range of motion, avoid half movements
- Lower weight slowly, don't drop uncontrollably
Frequently Asked Questions
Which muscles does Seated Cable High Row work?
Seated Cable High Row primarily works these muscles: Traps, Rhomboids. It also engages: Rear delts, Biceps.
Is Seated Cable High Row suitable for beginners?
Seated Cable High Row is a Beginner level exercise. Learning difficulty: Easy.
Can Seated Cable High Row be done at home?
Seated Cable High Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Seated Cable High Row?
One of the most common mistakes: Using momentum by leaning back - target muscles work insufficiently
How many sets and reps for Seated Cable High Row?
Recommended: 3-5 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Effectively works upper back and trapezius muscles
- ✓Strengthens muscles between shoulder blades
- ✓Contributes to correcting posture defects
- ✓Supports muscle hypertrophy with controlled movement