Cable Alternating Seated High Row

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Cable Alternating Seated High Row

Instructions

Preparation

Sit and grasp cable stirrups one with each hand. Lean back slightly allowing arms, shoulders, and torso to be pulled forward under weight on cables.

Execution

Pull one cable stirrup to side. Pull shoulder back, push chest forward, and rotate body slightly toward pulling arm. Return until arm is extended and torso faces forward. Pull with opposite arm alternating between each side. Repeat.

Comments

Rotation of torso as shown is optional. Quadratus Lumborum and Obliques act as stabilizers if waist is not rotated as demonstrated. Hamstrings and Gluteus Maximus act as stabilizers if seat is not available and legs are propped forward.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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