General exercise guide
Cable High Row
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Primary
Back
Secondary
Rear deltoids, Biceps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Cable High Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Cable high rows pull from a high pulley toward your upper chest or face, emphasizing the upper back and rear delts more than standard rows. The downward pulling angle hits your rhomboids and mid-traps from a unique direction.
When to use it
Use for upper back thickness and width.
Who it's for
All fitness levels seeking upper back work.
Coaching Note
Set the cable at the highest position and step back. Pull toward your upper chest with elbows high and flared. Squeeze your shoulder blades together at the contraction—this is where the upper back work happens.
What muscles does the Cable High Row work?
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Step-by-step: Cable High Row
- 1
Set the cable pulley at the highest position.
- 2
Attach a rope or dual handles to the cable.
- 3
Step back and grip the attachment with both hands.
- 4
Pull the cable toward your upper chest or face.
- 5
Squeeze your upper back and rear delts at contraction.
- 6
Return with control to the starting position.
What are the best tips for the Cable High Row?
The high angle targets the upper back and rear delts.
Keep your elbows high throughout the pulling motion.
Can be done standing or from a seated position.
Focus on squeezing the shoulder blades together.
When to Use the Cable High Row
Use cable high rows when upper back thickness and rear delt development are priorities. They complement face pulls and standard rows. Good as an accessory movement after heavier compound pulling.
Mistakes to watch for on the Cable High Row
Pulling too low losing the upper back emphasis.
Changing your back position during the Cable High Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using body momentum instead of back muscles.
Bouncing or using momentum during the Cable High Row makes the movement harder to control and can shift work away from your Rhomboids. Use a load you can move smoothly through the intended range.
Not achieving full scapular retraction at peak.
Changing your shoulder position during the Cable High Row can redirect the movement away from your Rhomboids. Use the shoulder-blade position described in the setup and keep the motion controlled.
Going too heavy and sacrificing range of motion.
Cutting the range of motion short on the Cable High Row can reduce the training stimulus for your Rhomboids. Use the largest comfortable range you can control without changing the intended setup.
Who should do the Cable High Row?
All fitness levels seeking upper back work.
How to Program the Cable High Row
Strength6-8 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth10-12 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance12-15 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60 seconds.
Where Cable High Row fits in your workout
This is one example of how Cable High Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Cable High Row3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
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Start My $19 WeekWhat are good alternatives to the Cable High Row?
Other Variations
- Seated Cable High Row
- Rope Cable High Row
- Single Arm Cable High Row
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Safety Notes
- Maintain upright posture throughout the movement.
- Do not round the shoulders forward at any point.