How to perform Cable High Row with proper form
Setup
- Equipment: Use a cable machine with a high pulley.
- Attachment: Attach a wide grip bar or a V-bar to the cable.
Starting Position
- Adjust Weight: Select an appropriate weight on the machine.
- Stand/Pull: Stand facing the cable machine or sit on a bench (if applicable) with knees slightly bent.
- Grip: Grab the bar with both hands, palms facing each other or facing down, depending on attachment.
Execution
- Positioning: Lean slightly back while maintaining a straight back. Keep your chest up.
- Pull: Initiate the movement by pulling the bar towards your upper abdomen or chest.
- Elbow Path: Ensure elbows are higher than your wrists as you pull.
- Squeeze: At the top of the movement, squeeze your shoulder blades together.
- Return: Slowly extend your arms back to the starting position, maintaining control.
Tips
- Keep your core engaged throughout the movement.
- Avoid leaning too far back; maintain a slight angle.
- Focus on using your back muscles rather than arms to pull the weight.
- Perform the exercise in a fluid motion, avoiding abrupt movements.
Common Mistakes
- Overextending the back while leaning back too far.
- Using momentum instead of muscle strength to pull.
- Allowing the shoulders to rise toward the ears; keep them away from the ears.
Conclusion
The Cable High Row effectively targets the upper back and shoulder muscles when performed with proper form. Adjust as needed and focus on technique for optimal results.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms