Seated Cable High Row
In SetGrip: Cable High Row (Seated)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyBeginner
- TypeCompound · Pull
With the bar set at chest height, the cable meets you level rather than from below, so the pull lands higher on your torso and the mid-traps and rear delts pick up work a low row leaves to the lats. The straight bar and level line make the target obvious - bar to upper chest - which is why it suits newer lifters.
How to do the Seated Cable High Row
- Attach a straight bar to a cable machine at chest height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the bar towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release the bar 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
Frequently asked questions
What muscles does the Seated Cable High Row work?
The Seated Cable High Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Seated Cable High Row good for beginners?
Yes. The Seated Cable High Row is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Cable High Row?
If you cannot do the Seated Cable High Row, try the TRX Suspension Row, the Single Arm Banded Standing Low Row or the V Bar Cable Standing Row. 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 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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