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Cable High Row

Step by step instructions, muscle activation and variants for the Cable High Row.

MediumTrapeziusMiddle back

About this exercise

A cable back exercise in which you pull a high pulley attachment toward your upper chest or face, targeting the upper and mid back. The elevated cable angle emphasises the upper lats, traps, and rear deltoids in a way that standard seated rows do not.

How to Perform

  • Set the cable pulley to a high position and attach a rope or dual-handle attachment
  • Stand or sit facing the machine, gripping the handles with both hands, arms extended overhead at roughly 45 degrees
  • Brace your core and retract your shoulder blades as you pull the handles toward your upper chest, driving your elbows down and back
  • Squeeze the upper back muscles at the peak of the movement
  • Slowly extend your arms back to the starting position under control
  • Repeat for the desired number of reps without letting your torso rock excessively

Muscle Activation

Primary
TrapeziusMiddle back
Secondary
BicepsRear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Cable High Row

The Cable High Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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