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
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms