Cable High Row
How to do it
Starting position
- Set the pulley above head height and attach the handle.
- Grip it with both hands and take one or two steps back.
- Step one foot back to stabilize your stance and keep your chest up.
Movement
- Drive your elbows back and pull the handles toward your ribs.
- Squeeze your shoulder blades together and pause briefly.
- Slowly extend your arms and return diagonally upward.
Breathing
Exhale as you pull, inhale as you extend.
Cautions
- If you lean back as you pull, that's momentum. Lock in your torso angle.
- If your shoulders shrug up, lower the weight.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Cable machine |
| Movement pattern | Horizontal pull |
| Rep range | 10–15 reps |
21 similar exercises
Representative exercise: Cable High Row
- Plate-Loaded High Row
- Cable Single Arm High Row
- Cable High Row with Chest Support
- Band Narrow Grip High Row
- Machine One Arm Lateral High Row
- Lever High Row (plate loaded) (Demo 2)
- Lever High Row (plate loaded) (VERSION 2)
- Lever High Row (plate loaded) (VERSION 3)
- Machine Reverse Grip High Row (Plate Loaded)
- Cable Reverse Grip Straight Back Seated High Row
- Seated High Row with a Towel Jack on Chair
- Cable Single Arm High Row with Chest Support
- Machine Single Arm Reverse Grip High Row (Plate Loaded)
- Suspension High Row
- Cable Seated High Row (V-Bar)
- Cable Seated High Row (VERSION 3)
- Cable High Row (kneeling rope attachment)
- Suspender Wide Grip High Row
- Seated High Row with a Towel on a Padded Stool
- Band Narrow Grip High Row (VERSION 2)
- Ring High Row
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Dual Handle Elbows Out RowHarderCable Decline Seated Wide grip RowHarderMachine RowSimilar exerciseBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseDumbbell Bent Over RowSame muscle · different equipmentBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.