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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
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 High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest