High Cable Row

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Compound
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Dumbbell High Row (upper back)
• Single-Arm Dumbbell Row
• Chest-Supported Machine Row