Cable Seated High Row

Cable Seated High Row


Utility: Basic
Mechanics: Compound
Force: Pull



Sit slightly forward on bench or platform in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend. Allow weight on cable to pull torso forward while stretching arms and shoulders upward.


Pull cable attachment to waist and lean back slightly. Pull shoulders back and push chest forward while arching back. Return until torso, arms, and shoulders pulled forward. Repeat.


It is optional to bend lower back forward during stretch and pull it upright during contraction. If low back is kept still, Erector Spinae acts as synergist muscle. Also see exercise on bench and adjustable height pulley.

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