Primary
Back
Secondary
Rear deltoids, Biceps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Seated 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.
Seated high rows pull from an elevated cable toward your upper chest while seated, targeting the upper back and rear delts more than standard horizontal rows. The seated position provides stability while the high angle shifts emphasis to posture muscles.
When to use it
Use for upper back thickness and posture.
Who it's for
All fitness levels looking to build strength and muscle definition.
Set the cable at chest or face height. Sit facing the machine and pull toward your upper chest with elbows high. Focus on squeezing your shoulder blades together at the end of each rep.
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Set the cable pulley at chest or face height.
Sit on a bench or floor facing the cable stack.
Grip the handle with both hands.
Pull the handle toward your upper chest or face.
Squeeze your upper back and rear delts.
Return with control to the starting position.
High angle targets upper back and rear delts more.
Keep elbows high throughout the pulling motion.
Great alternative to face pulls for upper back.
Focus on scapular retraction at peak contraction.
Use seated high rows when upper back thickness and rear delt development are priorities. The seated position is more stable than standing high rows. Good alternative to face pulls for those who want a rowing motion.
Pulling too low losing upper back emphasis.
Changing your back position during the Seated 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.
Leaning back excessively during the row.
Changing your back position during the Seated 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 momentum instead of controlled pulls.
Bouncing or using momentum during the Seated 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 range of motion.
Cutting the range of motion short on the Seated High Row can reduce the training stimulus for your Rhomboids. Use the largest comfortable range you can control without changing the intended setup.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Seated High Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Seated High Row
The Seated High Row primarily targets the Rhomboids, Rear deltoids, making it an effective exercise for back development. Secondary muscles worked during the Seated High Row include Middle trapezius, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Seated High Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Seated High Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Seated High Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Seated High Row include: Cable High Row, Face Pull. These exercises target similar muscle groups as the Seated High Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.