Reviewed June 2026
Cable High Row
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Primary
Back
Secondary
Rear deltoids, Biceps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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?
See where Cable High Row fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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.
A compromised back position during the Cable High Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using body momentum instead of back muscles.
Bouncing or using momentum during the Cable High Row takes work away from your Rhomboids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full scapular retraction at peak.
Without proper shoulder positioning during the Cable High Row, your Rhomboids can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Going too heavy and sacrificing range of motion.
Cutting the range of motion short on the Cable High Row means your Rhomboids never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
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
MySetPlan places Cable High Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Cable High Row3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Cable High Row?
Other Variations
- Seated Cable High Row
- Rope Cable High Row
- Single Arm Cable High Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable High Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain upright posture throughout the movement.
- Do not round the shoulders forward at any point.