The cable seated high row is a compound exercise targeting the latissimus dorsi, performed on a cable machine using a V bar attachment. It also engages the bicep, rhomboids, and rear deltoids, making it effective for developing upper back strength and muscle definition.
Also Works
BicepsRhomboidsRear Deltoids
How to Perform
1
Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
2
Grasp the V bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
3
Keep your back straight and lean slightly forward from the hips.
4
Pull the V bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
5
Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Pull the V-bar toward your upper abdomen, keeping your elbows close and driving them back behind your torso for maximum lat contraction.
•Maintain a slight arch in your lower back and keep your chest tall throughout. Think about pulling your chest to the handle.
•Fully extend your arms on the return and let your shoulder blades protract to get a deep lat stretch before the next rep.
Common Mistakes
•Excessive torso swinging back and forth, which uses momentum and reduces the time under tension for the back muscles.
•Pulling the handle too high toward the chest, which recruits the upper traps and rear delts instead of the lats.
•Rounding the lower back, especially at the fully extended position, which stresses the lumbar discs.