Smart Workout Diary

Cable Seated High Row

The cable seated high row is a pulling exercise performed from a seated position using a high cable attachment. It primarily trains the upper back, with assistance from the lats, rear shoulders, and biceps, and supports upper-body pulling strength and posture control.

Demonstration

Demonstration: Cable Seated High Row

Instructions

  1. Set the high cable attachment above head level and select a manageable resistance.
  2. Sit facing the cable, secure your feet, and grasp the attachment with both hands.
  3. Brace your torso, keep your chest tall, and begin with your arms extended toward the cable.
  4. Pull the attachment down and toward your upper chest while drawing your shoulder blades back and down.
  5. Pause briefly, then return the attachment under control until your arms are extended without rounding your back.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Rear Delts, Biceps
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine
Difficulty
Beginner

Technique tips

  1. Keep your neck neutral rather than craning your head toward the attachment.
  2. Lead the pull with your elbows and avoid shrugging your shoulders upward.
  3. Use a load that allows a controlled return; do not let the weight stack pull your torso forward.
  4. Keep your ribs stacked over your pelvis instead of leaning far back to finish the pull.
Exercise library