Exercise guide
Cable High Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Cable High Row targets the upper back, rear deltoids, and lats by pulling from a high anchor point, promoting better posture and upper body thickness. Using a bench for stability allows for greater focus on the pulling mechanics and muscle engagement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to a high position, well above head height.
- Place a flat bench in front of the cable machine, facing the pulley.
- Sit on the bench with your feet firmly planted on the floor and your torso upright.
- Grasp the handle with an overhand grip, arms fully extended toward the pulley.
How to do it
- Exhale as you pull the handle toward your upper chest, driving your elbows down and back in a diagonal path.
- Squeeze your shoulder blades together forcefully at the end of the range of motion.
- Inhale as you slowly return the weight to the starting position, maintaining tension in the back muscles.
- Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back).
Form checklist
- Keep your chest lifted and avoid shrugging your shoulders toward your ears.
- Maintain a slight lean back throughout the movement without using momentum.
- Ensure your elbows stay flared out slightly to emphasize the rear delts and rhomboids.
- Keep your wrists straight and avoid curling them as you pull.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to minimize bicep dominance and maximize back engagement.
- Imagine trying to pinch a pencil between your shoulder blades at the peak of the contraction.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to increase core stability requirements and fix muscle imbalances.
- Incorporate a 3-second isometric hold at the peak of the contraction to increase time under tension.
Frequently asked
- What muscles does the cable high row work?
- The cable high row primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable high row?
- The cable high row uses cable.
- Is the cable high row good for beginners?
- The cable high row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
- Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
- Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius