High Row (Cable)

Back and shoulder exercise using cable machine with high pulley to target upper back musculature.

Instructions

1. Attach a handle or rope to the high pulley of a cable machine.
2. Stand facing the machine at arm’s length away with feet shoulder-width apart.
3. Grasp the handle with both hands, starting with your arms extended in front of you at shoulder height.
4. Pull the handle toward your upper chest by retracting your shoulder blades and driving your elbows backward.
5. Your elbows should finish level with or slightly higher than your shoulders.
6. Squeeze your upper back muscles at the peak contraction.
7. Slowly return to the starting position with control.
8. Repeat for the desired number of repetitions.

Tips

• Focus on retracting your scapula rather than just pulling with your arms
• Keep your chest up and avoid rounding your shoulders
• Control the negative (return) portion of the movement
• This variation is excellent for shoulder health and upper back development
• It pairs well with chest pressing exercises for balanced muscle development