Seated Reverse Grip Cable High Row
In SetGrip: Cable High Row (Seated, Reverse Grip)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
An underhand grip on the chest-height cable drops your elbows below the bar's line, tilting the high row's usual trap emphasis back toward the lats and biceps. The seated straight-back setup keeps it strict - think of it as the cable cousin of the Reverse Grip Barbell Row with no hinge to maintain.
How to do the Seated Reverse Grip Cable High Row
- Sit on the seat facing the cable machine with your feet flat on the floor.
- Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from your hips.
- Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Seated Reverse Grip Cable High Row work?
The Seated Reverse Grip Cable High Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Seated Reverse Grip Cable High Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated Reverse Grip Cable High Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Seated Reverse Grip Cable High Row?
If you cannot do the Seated Reverse Grip Cable High Row, try the Close Grip Single Arm Bodyweight Standing Row, the Smith Machine Inverted Row or the Inverted Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Reverse Grip Cable High Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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