Cable Reverse-grip Straight Back Seated High Row

Cable Reverse-grip Straight Back Seated High Row

The Cable Reverse-grip Straight Back Seated High Row is an effective exercise that primarily targets your upper back muscles, specifically the rhomboids, rear delts, and traps. This exercise is particularly beneficial for individuals looking to improve their posture, strengthen their back, and enhance overall upper body strength and stability. Performing the Cable Reverse-grip Straight Back Seated High Row involves sitting upright on a cable machine with your feet firmly planted on the floor. Grasp the cable handles with an underhand grip (palms facing up), and keep your hands slightly wider than shoulder-width apart. Sit with a straight back and engage your core muscles for stability throughout the exercise. To initiate the movement, retract your shoulder blades (squeeze them together) while keeping your arms fully extended in front of you. Pull the cable handles towards your chest in a fluid motion, leading with your elbows. Imagine pulling from your elbows rather than using your hands or biceps. Pause for a moment at the peak of the contraction, then slowly extend your arms back to the starting position while maintaining control. When performing the Cable Reverse-grip Straight Back Seated High Row, it's crucial to maintain proper form and technique to avoid potential injuries. Focus on keeping your back straight, maintaining a stable and engaged core, and initiating the movement from your shoulder blades. Remember to control the weight throughout the exercise, avoiding any jerking or swinging motions. To maximize your workout, consider incorporating this exercise into your back or upper body routine along with other complementary exercises such as lat pulldowns, face pulls, and bent-over rows. Always listen to your body, start with lighter weights to get the form right, and gradually progress as your strength improves. Incorporating the Cable Reverse-grip Straight Back Seated High Row into your fitness routine can help strengthen your upper back muscles, improve posture, and ultimately contribute to a stronger and more well-rounded physique. Remember to consult with a fitness professional if you have any pre-existing conditions or concerns before attempting this exercise.


  • Set up a cable machine with a straight bar attachment and adjust the seat height to a comfortable position.
  • Sit on the seat facing the machine with your feet flat on the floor and your knees slightly bent.
  • Grasp the straight bar with an underhand grip (palms facing your body) and your hands slightly wider than shoulder-width apart.
  • Keep your back straight, chest up, and shoulders relaxed throughout the exercise.
  • Engage your core and pull the bar towards your abdomen by squeezing your shoulder blades together.
  • As you pull, keep your elbows close to your body and focus on using your back muscles rather than your arms.
  • Pause for a moment at the peak of the contraction, feeling the squeeze in your back muscles.
  • Slowly extend your arms forward until they are fully extended but maintain a slight bend in your elbows.
  • Repeat for the desired number of repetitions, maintaining proper form and control throughout the movement.
  • Once you've completed your set, carefully release the tension, and carefully return the bar to the starting position.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the back muscles effectively.
  • Engage your core throughout the movement to provide stability and support to your spine.
  • Ensure that your shoulders are relaxed and not tensed up during the exercise.
  • Control the movement by using a slow and controlled tempo, avoiding any jerking or swinging motions.
  • Squeeze your shoulder blades together at the top of the movement to fully engage the targeted muscles.
  • Use an appropriate weight that challenges you without sacrificing proper form.
  • Breathe properly by exhaling during the pulling phase and inhaling during the release of tension.
  • Include variations of this exercise, such as single-arm rows or wide grip rows, to target different areas of your back.
  • Allow for adequate recovery between sets and sessions to prevent overtraining and promote muscle growth.
  • Incorporate other compound exercises like deadlifts and pull-ups to further strengthen your back muscles.


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