Cable High Row With Chest Support

Muscles worked

Setup

1. Position an incline bench at a 30 to 45-degree angle facing a cable machine.
2. Set the cable pulley to a height that allows for a slightly downward pulling angle when seated.
3. Attach a wide-grip bar or two D-handles to the cable.
4. Sit or lean into the bench with your chest firmly pressed against the pad and your feet planted firmly on the floor.

How to do it

1. Grasp the handles with an overhand grip and extend your arms fully to feel a stretch in your shoulder blades.
2. Exhale as you pull the weight toward your upper chest, driving your elbows back and out away from your body.
3. Squeeze your shoulder blades together forcefully at the top of the movement for one second.
4. Inhale as you slowly return the weight to the starting position, controlling the resistance for a 3-second eccentric phase.

Form checklist

• Keep your chest glued to the bench pad; do not arch your back to pull the weight.
• Lead the movement with your elbows rather than pulling with your biceps.
• Keep your shoulders depressed and away from your ears to avoid excessive upper trap shrugging.
• Maintain a neutral neck by looking slightly forward at the bench or cable pulley.

Pro tips

• Focus on 'breaking the bar' or pulling the handles apart as you row to maximize rear deltoid and rhomboid recruitment.
• Think about pulling your elbows toward the wall behind you rather than just pulling the weight to your chest.

Make it harder

• Pause for a 3-second isometric hold at the peak of the contraction on every rep.
• Perform the exercise unilaterally (one arm at a time) to increase core stability demands and address muscle imbalances.

Frequently asked

What muscles does the cable high row with chest support work?

The cable high row with chest support primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable high row with chest support?

The cable high row with chest support uses cable.

Is the cable high row with chest support good for beginners?

Yes. The cable high row with chest support is a beginner-friendly movement and a strong foundation to build on.

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