Cable Reverse-Grip Straight Back Seated High Row
Cable Reverse-Grip Straight Back Seated High Row Exercise Description
The cable reverse‑grip straight‑back seated high row is a horizontal pulling exercise using an underhand (supinated) grip on a cable attachment. It primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoids and the elbow flexors (biceps brachii, brachialis, brachioradialis). The upright torso and underhand grip encourage a close‑to‑torso elbow path, emphasizing scapular retraction and depression while keeping the wrists neutral. The goal is a smooth pull toward the lower ribs/upper abdomen without trunk swinging, followed by a controlled return that allows the shoulder blades to glide forward without spinal rounding. Maintain a neutral spine throughout to load the back musculature effectively while minimizing unnecessary lower‑back motion.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Longissimus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Reverse-Grip Straight Back Seated High Row Exercise
‘- Sit tall at a seated row station with feet planted on the platform and knees slightly bent; spine neutral, ribs stacked over pelvis.
– Grasp a straight bar with a shoulder‑width underhand grip (palms facing you); wrists straight and aligned with forearms.
– Slide hips back enough to create light cable tension; arms extended in front with a soft elbow, chest gently lifted without overarching.
– Initiate by setting the shoulders: draw the shoulder blades back and slightly down (retraction and depression) without shrugging.
– Drive elbows straight back close to your sides, pulling the bar toward the lower ribs/upper abdomen.
– Keep the torso upright—no leaning, jerking, or using momentum; stop when elbows are just past the torso and shoulder blades are fully retracted.
– Pause briefly with control, then return the handle by allowing the shoulder blades to protract as the arms straighten, keeping the spine neutral.
– Maintain neutral wrists (avoid bending or cocking), keep elbows tracking near the body, and prevent the shoulders from elevating.
– Finish each rep with the weight under control—do not let the stack slam or bounce.
Cable Reverse-Grip Straight Back Seated High Row Tips
‘- Sit tall with a neutral spine, ribs stacked over your pelvis, and feet planted with knees slightly bent.
– Use a shoulder-width underhand grip and keep your wrists straight in line with your forearms.
– Slide your hips back just enough to create light cable tension, arms extended with a soft elbow and chest gently lifted without overarching.
– Start each rep by drawing your shoulder blades back and slightly down without shrugging.
– Drive your elbows straight back close to your sides, aiming the bar toward your lower ribs or upper abdomen.
– Keep your torso upright and avoid leaning, jerking, or using momentum.
– Stop the pull when your elbows are just past your torso and your shoulder blades are fully retracted.
– Pause briefly with control, then let your shoulder blades glide forward as your arms straighten while keeping your spine neutral.
– Maintain neutral wrists, keep elbows near your body, and prevent your shoulders from elevating.
– Control the weight on the return and do not let the weight stack slam or bounce.
Cable Reverse-Grip Straight Back Seated High Row Beginner Introduction
The cable reverse‑grip straight‑back seated high row is a cable machine pulling movement done from an upright seated position with the palms turned up. It centers on the big muscles of the back, along with the upper back and shoulders, while the arms and forearms help drive the handle in. Because the grip is reversed and the elbows travel close to the sides, the movement highlights a strong squeeze between the shoulder blades and a long, stable spine rather than heavy swinging.
During each repetition, the bar travels in a horizontal path toward the lower ribs or upper stomach area, then returns under control as the arms extend again. The wrists stay straight as the shoulder blades slide forward and back, encouraging smooth, controlled motion instead of jerking. This makes the exercise well suited to developing back strength with an emphasis on posture, shoulder control, and consistent cable tension throughout the pull.