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High Cable Row
PullCompoundPulleyIntermediate
Muscles worked
Back
LatsMiddle BackTraps
Instructions
- 1Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- 2Place it on the seat of the cable row machine.
- 3Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- 4Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 5With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- 6Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About High Cable Row
The high cable row, performed with feet elevated on a platform, changes the pulling angle compared to the standard row to place more emphasis on the upper back and traps. With the torso bent forward at 90 degrees, you pull the handles toward the abdomen while keeping the elbows close to the body, an interesting variant to target the back muscles differently.
check_circleBenefits
- check_circlePlaces more emphasis on the upper back and traps
- check_circleGood variant to change the usual pulling angle
- check_circleConstant tension thanks to the cable
lightbulbExecution tips
- lightbulbKeep the torso fixed at 90 degrees throughout the movement
- lightbulbPull the elbows back while squeezing the shoulder blades
- lightbulbUse the raised platform to maintain the correct angle
warningCommon mistakes
- warningStraightening the torso during the pull to cheat
- warningPulling too high toward the chest instead of the abdomen
- warningRounding the back instead of keeping a slight arch
helpFrequently asked questions
Can this be done without a raised platform?expand_more
Yes, but the angle will be less pronounced; a step or a sturdy small box does the job.
Does this exercise replace the classic row?expand_more
No, it complements it by varying the angle to emphasize a different part of the back.
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